Here are some hacks to help those of us who have trouble getting good sleep drift off easily.
Facebook founder Mark Zuckerberg recently came up with a clever sleep hack to help his wife to rest easier at night.
Zuckerberg wrote on Instagram, which has since become a mother, his wife, Priscilla was a difficult time sleeping during the night. She often wakes up to check the time on her phone to see if their children would wake up soon. But knowing the time emphasized her, and she could not sleep, he said.
So he invented a "dream box", which emits very little light between 6am and 7am – that when their children are expected to wake up.
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The window does not show the time, and so far it has worked better than he expected – "Now she can sleep all night," he said.
The National Sleep Foundation recommends that adults under the age of 65 years should have between 7 and 10 hours of sleep each night.
People older than 65 years should be from 7 to 8 hours of rest.
Modern life is developing rapidly can affect our sleep patterns is difficult. But the tip Zuckerberg has us thinking about the dream that breaks the Kiwis to use to get the best possible rest of the night:
Lavender has been used for many centuries. For many years, herbalists have used scented flower as analgesia for the treatment of headaches, bites and burns, as well as help reduce stress.
Studies have shown that lavender has a mild sedative-like properties – to help people get into a light sleep and reducing their movement is rapid eye during sleep.
One study showed the use of lavender has a significant positive impact on the quality and duration of sleep.
Lavender oil can be rubbed on the temples, wrist or more droplets may be discarded on a cushion or pajamas.
It can be scattered throughout the room, or the plant can be dried and kept in a bowl on the nightstand.
There are many applications available that can reduce the amount of blue light that you see on your phone or mobile computer screen.
Blue light affects the body secretion of melatonin – a hormone in the brain. People need to be increased melatonin production at night to become sleepy.
Eye retina is sensitive to blue light, and it stimulates alertness.
For those who are busy bodies checking e-mail job, or scrolling through their selection before bed – luckily phones now have options to reduce the blue light.
On IOS devices, Night Shift can be included, which filters out blue light. On Android, «Twilight" can be downloaded.
There are also plenty of applications available that offer ambient sounds are available to help people to drift off to sleep better, or keep track of the sleep cycle for you.
White noise, Headspace and Sleep Cycle are just some of the many applications available.
2 minutes TECHNIQUE
This military hack dream that has proved popular in the past, as they say, to help people get to sleep only two minutes.
The method comprises two main steps. Firstly, by relaxing the muscles in the face, shoulders and arms. Exhale and relax your chest, then his legs.
Second, spend about 10 minutes trying to clear your mind. And then focus on the image, or lying in a canoe on a calm lake with just a clear blue sky above you, or lying in a hammock in a black velvet pitch room.
Then repeat the saying "Do not think, do not think, do not think" to myself over and over again for about 10 seconds.
The method described in the book 1981 Lloyd Bud Winter Relax and Win: Performance Championship, It seems to be used by the US military service and had a high success rate.
Perhaps one of the most important things to get a consistent healthy sleep nights, creates a good procedure before going to bed.
The Ministry of Health recommends rest and relaxation before bedtime, doing activities such as reading, with a shower or bath, or doing mindfulness techniques.
His website offers to maintain a regular sleep pattern, going to bed and wake up at about the same time every day, including weekends.
He also suggests not to look at his watch, and if you can not fall asleep within 20-30 minutes of unsuccessful attempts, try to sit in the other room, reading in a short period of time.
Too hot? fan HELP
Despite the fact that now goes to the winter months, this clever hack fan & # 39 is required if the hot night disturbing sleep.
Showing a fan of the bedroom windows helps to blow hot air out of the room. If you open a window on the shady side of the house, cold air, and then can be depicted.
It takes a good few minutes to work, but it is an inexpensive and very effective method to cool your home.
Keep quiet and dark bedroom, and at a comfortable temperature. Retaining active during the day can help you sleep better at night – but avoid activities just before bedtime.
Avoid alcohol, caffeine and foods before bedtime because they can disrupt sleep. If you have daytime Napper – make sure your sleep less than 30 minutes.
Recommendations on sleep from the Ministry of Health can be found here. Additional sleep tips can be found on the Health Navigator.