INSOMNIA HELP NATURAL SOFTWARE

This includes coffee, tea, iced tea, energy drinks and soda. Better yet: Put the computer away an hour before bedtime! These nifty programs help you avoid the stimulation of bright light if you’re using your computer late at night. Two popular programs are f.lux and Dimmer.

INSOMNIA HELP NATURAL SOFTWARE

Download free screen-dimming software for your computer.If you’re unable to fall asleep after about 20 minutes, leave bed and do something relaxing (like reading) return to bed later.Keep a “worry journal.” If something’s on your mind as you’re trying to fall asleep, write it down on a pad of paper so you can revisit it the next day.Turn off the alert for texts and emails on your phone.Turn your clock around so you can’t see the time.Go to bed when sleepy, and get out of bed if you’re tossing and turning.Associate your bed with sleep and sex only.If necessary, use earplugs and an eyemask. Your bed should be comfortable, and your room shouldn’t be too hot, too cold, or too bright. Make sure your sleep environment is pleasant and relaxing.Do relaxation exercises before bed, including mindful breathing and progressive muscle relaxation.Establish a regular, relaxing bedtime routine.You can even try using a light box first thing in the morning during dark winter days to help your brain wake up and regulate your body’s rhythms. Open your blinds first thing in the morning and get outside during the day. Get plenty of natural light exposure during the day.

More relaxing exercise, like these yoga poses to help you sleep, can be done before bed. Restrict vigorous exercise to the morning or afternoon. Exercise at least 30 minutes per day most days of the week.Stick to a regular sleep schedule (same bedtime and wake-up time), seven days a week.

Insomnia help natural