혼토니야메떼쿠다사이
1 Apply a light layer of aloe vera gel below the eyes. You will realize how effective this is in inducing a peaceful sleep. If you're allergic to aloe vera, avoid it.
2 Apply Vicks vaporrub gel behind the ears. I tried this after watching a video and it worked fine.
3 Avoid coffee before bed. Limit to one cup per day.
4 Set all your electronic devices aside. A sound sleep doesn't need distractions.
5 Make evening walks fashionable again. Walk, just Walk.
6 Exercise. 20 minutes of cardio per day is all you need.
7 Read books before settling on your bed. A “real" book. Not an ebook. Reading promises more benefits than what meets the eye. I will recommend reading a book on sleeping. Reading about sleep will make you sleep.
8 Buy a soft eye mask if you're disturbed by outdoor lighting. A good sleep starts in the dark.
9 Ensure 8 hours of sleep. When you wake up, the first thing you should do, is not look at your smartphone. Spend some time deep breaths and thinking to yourself what you're grateful about. Then set a schedule for the day and imagine the scenario end just the way you wanted it to.
10 Wash your pillow covers and bedsheet. It's unbelievable what a change it can bring to your feelings about sleep. You will look forward to sleep when you have clean pillows and bedsheets.
11 Talking about bedsheets, it is important to avoid bright colors. Go for grounded colors like Brown, grey, mauve etc.
Some easy suggestions: blue blocking glasses for a few hours before bed. Eat protein within an hour of waking up. Get light on your face immediately upon waking. Since the sun is coming up later, I use a light therapy 10,000 lux lamp for 20 min when I wake up. Don’t exercise after 5 pm (this only applies to some people, including me). Have carbs with dinner. It’s about resetting your circadian rhythm.
Also, give hemp extract oil a try. I get mine on amazon. Works well.
2 Apply Vicks vaporrub gel behind the ears. I tried this after watching a video and it worked fine.
3 Avoid coffee before bed. Limit to one cup per day.
4 Set all your electronic devices aside. A sound sleep doesn't need distractions.
5 Make evening walks fashionable again. Walk, just Walk.
6 Exercise. 20 minutes of cardio per day is all you need.
7 Read books before settling on your bed. A “real" book. Not an ebook. Reading promises more benefits than what meets the eye. I will recommend reading a book on sleeping. Reading about sleep will make you sleep.
8 Buy a soft eye mask if you're disturbed by outdoor lighting. A good sleep starts in the dark.
9 Ensure 8 hours of sleep. When you wake up, the first thing you should do, is not look at your smartphone. Spend some time deep breaths and thinking to yourself what you're grateful about. Then set a schedule for the day and imagine the scenario end just the way you wanted it to.
10 Wash your pillow covers and bedsheet. It's unbelievable what a change it can bring to your feelings about sleep. You will look forward to sleep when you have clean pillows and bedsheets.
11 Talking about bedsheets, it is important to avoid bright colors. Go for grounded colors like Brown, grey, mauve etc.
Some easy suggestions: blue blocking glasses for a few hours before bed. Eat protein within an hour of waking up. Get light on your face immediately upon waking. Since the sun is coming up later, I use a light therapy 10,000 lux lamp for 20 min when I wake up. Don’t exercise after 5 pm (this only applies to some people, including me). Have carbs with dinner. It’s about resetting your circadian rhythm.
Also, give hemp extract oil a try. I get mine on amazon. Works well.