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Check Out the 10 best things to do before you go to bed

As you all known that sleep is a precious commodity. Poor sleep habits can make you grumpy and irritable, lower your immune system and even make you fat. follow the 10 best things to do before you go to bed

Have a shower or bath
Your body’s temperature is at its lowest during deep sleep. A hot bath (or shower) will cause your body’s internal thermostat into overdrive to maintain temperature, and induce drowsiness.

Drink hot milk
An old fashioned and still effective sleeping potion is a mug of hot milk. Milk contains tryptophan, an amino acid that converts to serotonin, the calming neurotransmitter. Add a sprinkle of sedating nutmeg.

Visualise yourself relaxing
Progressive Muscle Relaxation is a process whereby you visualise a softening and relaxation of each and every muscle from the tip of your toes to the top of your head. Buy a CD or download an audio file and listen in bed.

Deep breathing
Deep slow breathing into the lower belly switches on the parasympathetic or relaxing nervous system, allowing you to drift into a deep and restful sleep.

Make sure your bedroom is dark
Our cavemen ancestors knew that night-time meant sleep time. Light pollution from street lights or even illuminated clocks can negatively impact your sleep. Darken your bedroom cave with block out curtains.

Tape up
Practitioners of the Buteyko breathing technique recommend using surgical tape (which peels off easily) to help close your mouth. Nose breathing instead of mouth breathing will improve the quality of your sleep. Not advised if you have been drinking or have a head cold.

Go to bed at the same time
Routine may be boring, but that’s the way your body likes it. Go to bed at the same time each night, preferably before midnight.

Have some melatonin
Melatonin, a hormone produced in the pineal gland, prepares the body for sleep. If your levels are out of whack, take some homoeopathic Melatonin 30 minutes before bedtime. Prescription Melatonin is also available from your GP.

Have a dose of sedative herbs
For a sound, deep sleep take a dose of sedative herbs an hour before bedtime, and again just before you hop into bed. Sedative herbs include; Valerian, Californian Poppy, Hops, Zizyphus and Passionflower.

Embrace essential oils
Aromatherapist Fiona Carr recommends the following essential oils to help even the most severe insomniac. Try Vetiver, chamomile, neroli, lavender and sandalwood oil. Add a few drops to your bath or a vaporiser.
Check Out the 10 best things to do before you go to bed Reviewed by Akande Boluwatife on October 05, 2017 Rating: 5

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