Ritual for Achieving a Deep Sleep

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Did you ever meet any problem to sleep eventhough you had turned you light off and your clock had showed 2 o’clock in the morning? Then you are not alone. A research done by Center for Disease Control and Prevention, United States of America, showed that 30 percents of the country population had sleeping problems.

In order to repair damaged cells, our body needs a healthy sleeping which is 7-9 hours a day. A round shade around the eyes and shaggy face are signs that you need more bedtime. Instead of giving more fatigue to our body, a new research showed that those who slept less had more potential to be stress than those who had sufficient sleeping time.

To make you sleep easier, you can try these tips :

Eat some snacks before you sleep. Joy Bauer, an expert in nutrition, said that consuming snacks one or two hour before sleeping would make our brain producing serotonin hormone which would make us drowsy. Avoid sweet snacks, choose snacks in small amounts and contain less protein or carbohydrate.

Cool air in the bedroom. Keeping our room cool will make you become more relax and sleep well. This tip came from Sara Mednick, a writer of Take a Nap! Change Your Life.


Turn off the lamp before sleep. Bright light from our lamp can disturb the production of melatonin hormone and will make us stay awake even until midnight. Beside lamps, keep away your electronic appliances or gadgets that glow, even only a little glow, like handphone, digital clock, or computer.

Alarm is not needed. Actually in a normal condition, we don’t need any alarm because our eyes will open spontaneously in the morning at the same time each day. Mednick said that the sound of alarm that woke us was too over for our brain and body transition. We had better choose an alarm with soft sound.

Bedtime Schedule. Sleeping disorders can be caused by business and stress that is accepted each day. But there are even more factors that come from our unavailability of bedtime schedule. In weekend, we often sleep at midnight and wake up in the afternoon. Michael Thorpy, a director of Sleep Wake Disorder Center, New York City, United States of America, said that in order to gain a permanent schedule and pattern, we had to have a fixed bedtime and be done for 7 days a week.

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