sale uggs uk 7 Bedtime Behaviors That Will Help You Sleep
When you soak in a hot tub, your temperature rises the rapid cool down period immediately afterward relaxes you.
Two hours before bed, soak in the tub for 20 or 30 minutes, recommends Joyce Walsleben, PhD, associate professor at New York University School of Medicine. “If you raise your temperature a degree or two with a bath, the steeper drop at bedtime is more likely to put you in a deep sleep,” she says. A shower is less effective but can work, as well.
Skipping your normal cup of joe should help you fall asleep quicker, because caffeine is a stimulant. “I don’t like people having caffeine after noontime if they have poor sleep, because it can hang out in the system for a long time,” says Walsleben.
Even decaf drinkers should beware: A 2007 Consumer Reports study found that even decaffeinated coffees sold at several chain restaurants contained caffeine,
with one from a big chain having 32 milligrams of caffeine per cup the same amount as in 12 ounces of cola.
Nicotine is also a stimulant; smoking to relax before bed can actually do the opposite, revving up your heart rate and keeping your brain alert, says Walsleben.
A large meal or spicy snack too close to bedtime can leave your digestive system working overtime while the rest of your body lies awake. And alcohol may make you drowsy, but it will disrupt your sleep patterns later in the night and keep you from getting the deep, restorative REM sleep you need to feel refreshed.