Cant’s sleep? 4 Ways to beat your bedtime blues
No matter what problem is keeping you awake at night, we’ve got the solution to help you drift off.
How to sleep better if you…
Have a social media habit
The blue light from smartphones interferes with sleep, as it prevents the full release of melatonin. But the Mayo Clinic found that if you keep your device at least 35cm away from your face and dim the brightness, it doesn’t have this effect. And download f.lux, which adjusts the light level of your screen to fit the time of day you’re using it.
Share a bed with a snorer
Get them to do this daily: push the tip of their tongue against the roof of their mouth, then slide it backwards; suck it up against the roof of the mouth, then force it against the floor of the mouth, keeping the tip in contact with the teeth; finally, say ‘A’ while trying to lift the uvula (that dangly thing that hangs down the back of the throat) only with their muscles. In trials at Brazil’s University of São Paulo, it reduced snoring by 36%.
Stress a lot
Try the 4-7-8 breathing technique by US health guru Andrew Weil, who claims it can help you fall asleep in as little as a minute. Keep your tongue behind your upper front teeth, breathe in through your nose quietly for a count of four, hold for a count of seven, then exhale through your mouth with a whooshing sound for a count of eight. Repeat until snoozing.
“Spend some time during the day describing your nightmare and imagining a new, improved ending. This simple technique stops nightmares 90% of the time,” says Dr Wiseman, author of Night School.
Taken from GLAMOUR UK. Click here to read the original.
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