Four ideas to help you sleep soundly

The healthiest sleep is a deep sleep.  That’s when your brain slows down to a speed called delta and you are “out.’  Here are four ideas to sleep sound and sleep deep.

1. Stay on schedule
People who follow regular daily routines – , meaning going to bed times, getting up times, working hours, and meal times – report fewer sleep problems than those with more unpredictable lives.  That what a U of Pittsburgh Medical Center study tells us.

It seems that recurring time cues synchronize your body rhythms and sleep-wake cycles.  On weekends many of us go off our routines, and we often find that it’s especially hard to sleep on Sunday night.  A regular routine may be boring, but it can put you to sleep when you want to, at night.

2. Try a nightcap (the kind you wear)
We are told that wearing an old fashioned nightcap warms the blood vessels at the top of your head, thereby allowing your body to transfer heat from its core to the extremities.  That cools you slightly, which induces sleep.

Wearing socks at night warms the blood vessels in your feet, and is said to have the same effect as a night cap.

3. Darken your bedroom
Any light signals the brain to wake up, and “blue light” from your cell phone and your clock’s digital display are the worst offenders.  For a sound sleep, turn your clock around and banish lighted devices from the bedroom.

Make sure that you block any light that might come in from any bedroom window.  Whether you use a curtain, drapes, or blinds, keep the dark out.

4. Cover your eyes
If you really want to eliminate all light while you are sleeping, wear pads over your eyes that shut out all external light.  You can find these online.

Popularity: 2% [?]