Tips For Sleeping Without Pills

Instead of depending on drugs before having a sweet night rest, here are some tips that would help you overcome sleeplessness. Cover your windows with blackout shades or drapes to ensure complete darkness Even the tiniest bit of light in the room can disrupt your internal clock and your pineal gland’s production of melatonin and serotonin. Even the faint glow from your clock radio could be interfering with your sleep. Also close your bedroom door, get rid of night-lights, and refrain from turning on any light during the night, even when getting up to go to the bathroom. If you have to use a light, install so-called ‘low blue’ light bulbs in your bedroom and bathroom. These emit an amber or red light that will not suppress your natural melatonin production. Keep the temperature in your bedroom at or below 70 degrees F (21 degrees Celsius) Many people keep their homes and particularly their upstairs bedrooms too warm. Studies show that the optimal room temperature for sleep is quite cool, between 60 to 68 degrees F (15.5 to 20 C). Keeping your room cooler or hotter can lead to restless sleep. When you sleep, your body’s internal temperature drops to its lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop. Check your bedroom for electro-magnetic fields These can disrupt your pineal gland and the production of melatonin and serotonin, and may have other negative effects as well. Some experts even recommend pulling your circuit breaker before bed to kill all power in your house. Move alarm clocks and other electrical devices away from your head. If these devices must be used, keep them as far away from your bed as possible, preferably at least three feet. Shut down If you are feeling anxious or restless, try to shut down emotional problems two hours before sleep. This can help you address psychological issues that might keep you tossing and turning at night.