When Angela Holiday Bell, Maryland, was in the medical school, she stopped sleeping. “Everything in my life was suffering,” she says. “I felt stressed and frustrated. I was really difficult to work. I was nervous about my relationship.” She read “Books with all books” about sleep, and sleep clinic at the hospital. I decided to work on it and fix my relationship with Slumber. Currently, a board of directors is certified by pediatrics Clinical sleep healthDr. Holiday Bell completely renewed her sleep habits Help others Do the same. “I really like to make the routine at bedtime a luxurious process. That’s what I’m looking forward to,” she says. According to Dr. HollIDAY-BELL, you may find the benefits of these changes.
Change the sight.
She says your sleep routine should start about an hour before bedtime. For HOLLIDAY-BELL, bedtime is 10 pm. Therefore, when the clock hits nine times, she darkens all the lights in the house. “When I reduce the amount of light exposure, I have a signal that the brain is preparing and the time to stimulate melatonin,” she says. She also sets her mobile phone automatically to turn on, and don’t disturb the mode with 9. This reduces the temptation to see the screen.
Set your mood.
good morning. Every night, Dr. Holiday Bell turns on soothing music and says, “I feel better because I’m involved.” She fires a playlist and several candles (with a lavender note is her favorite), enhancing a relaxed atmosphere. If the music turns on and has a soothing scent, she performs skinke argutin and brushes her teeth.
Calm your heart.
About 15 minutes before her sleeping time at 10 pm -Her mobile phone is pushed out to a place where the charger is out of reach -she is opened. When she spent a particularly tough day, she says, “I take me through respiratory exercises and relax and distract what happened.”
Select an appropriate accessories.
Dr. HOLLIDAY-BELL swears to some essential sleep accessories: fans, red lights, power outage masks.
Before she gets into the bed, she turns the fans for white noise. She has even a miniature version she brings her on the road. She also turns the red light again Small research I discovered that it could “promote natural melatonin release”. Light (she uses This one Since Helight is on the sleep timer, 28 minutes later, she is sleeping soundly at that point, but she is off.
When she is ready to put a book and start to fall asleep, she slides a black -out sleep mask. Her trio accessories are the Positive Sleep Association. In other words, she ties them to the rest of the good night. They help improve the ability to fall asleep and continue to sleep for some of the emotional relationships. But their physical quality is also useful: “[The mask] Also, of course, block all lights and make it difficult to sleep. She brings her Portable fan with her to help her sleep in a hotel room even when she is on the road.
After that, please start over tomorrow.
I asked Dr. HollIDAY-BELL how long it would take for these aggressive routines at bedtime to be enabled. And she acknowledges the statistics that will be widely repeated in 21 days to solidify the habit, but she also says that the effects of more healthy sleep habits are quite immediate. “Doing the right thing even overnight can make a big difference,” she says. Of course, knowing that something improves your quality of life is not always easy. If it takes time to settle down the new routine, do not emphasize. If you stick to it, trust that the step will be the second nature over time. For HollIDAY-BELL, he did not high tech at first before going to bed. “I say to myself,” OK, I don’t intend to ride my phone. ” And I noticed that I was grabbing my phone. Even sleep experts are having a hard time leaving Instagram. However, thanks to the automatic appearance, do not hinder the mode where she conquered the challenge and the power of customs -and her insomnia. If you’re reading this after 10 pm, she’s already asleep.
Source: Allure – www.allure.com
