To the sumberland



Have you ever experienced Insomnia? Sleep deprivation during exam time? It affects your daily activities to a great extend the following day. Sleep deprivation can alter your levels of thyroid and stress hormones, potentially affecting everything from your memory to your immune system, heart, and metabolism. Follow the following tips, It will give you a good night’s sleep.
1. Make your bedroom a haven for sleep
Your room should be quiet and sufficiently dark, because darkness prompts the pineal gland to produce melatonin, the hormone that regulates circadian rhythms (your 24-hour body clock). Cool temperatures help you sleep, so set your thermostat appropriately. Open a window or use a fan for the better ventilation in the room. Use a humidifier if the air in the room is too dry.

2. Create a transition routine
This is something you do every night before bed. It could be as simple as reading a few pages of novel, turning out the lights, washing your face, and brushing your teeth. Or it could be a series of yoga or meditation exercises. As you begin to move into your “nightly routine,” your mind will get the signal that it’s time to tune down, dialing down stress hormones and physiologically preparing you for sleep. It’s also critical to go to bed and get up at the same time every day — even on weekends.

3. Take care of your tummy
Don’t have a big meal too close to bedtime or the digestion process might keep you awake. Also, if you lie down after stuffing yourself you can end up with gastric reflux — stomach acid backing up into the esophagus. If you’re hungry, have a snack rich in carbohydrates, which trigger the release of the brain chemical serotonin, associated with relaxation. Try a glass of warm milk, it will help too!

5. Don’t consume too much caffeine
Limit yourself to two cups of tea, coffee, or cola, taken at least 6 hours before bedtime. If that doesn’t work, try cutting out caffeine altogether.

6. Take a warm bath
Take a warm bath an hour or two before bed. Your body temperature will slowly drop after you get out of the tub, making you feel tired. Don’t bathe right before bed because it can briefly stimulate you enough to make it hard to fall asleep.

7. Sprinkle lavender water
Sprinke just-washed sheets and pillowcases with lavender water. The scent is scientifically proven to promote relaxation, alternatively,put lavender water in a perfume atomizer and spray above your bed just before climbing in.

Good Night! Sweet Dreams!

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