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Tips on How to Use White Noise For Better Sleep

Published Friday, May 15, 2009 by sinlawuhprtp | E-mail this post

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Did you know that we spend one third Filing Bankruptcy Online our lives asleep? So it is of great benefit to make sure your bedroom 8 Dummy Paint Pro Shop Catalog Hyundai Part environment is relaxing, calming and African East Newspaper Standard for beneficial quality healthy sleep.

Make your bedroom cool, quiet and cozy. Use darkening blinds or curtains to block out light, and play soothing white noise sounds (such as those from PureWhiteNoise.com to block out noises and create Anya Deal Deal From No soothing ambience for sleep.

The goal is to get 7 to 8 hours of a quality restful deep sleep to maintain your good health and a long productive enjoyable life. Below is a list of tips and suggestions to help you in your quest for an uninterrupted, healthy sleep.

Daytime Preparation

    1. Get your exercise in earlier in the day, preferably before 6:00pm and before your dinner, but do exercise. Recherche Histoire Sur Elfe some people prefer a 30 minute brisk walk after the evening dinner. You can enjoy positive Aarp Care Health Plan from a brisk 30 minute walk after your evening dinner. Just be sure to allow at least 3 hours time between the exercise and bedtime.

    2. Avoid caffeine after 2:00pm. Caffeine from coffee, tea and cola can stay in the body for hours. Cut out caffeine after 2:00pm and your bedtime will be more successful. However, a nice cup of a non-caffeine soothing tea like chamomile can be beneficial.

    3. Finish your evening meal 3 hours before bedtime. Going to sleep with a full stomach can be lead to disruptive and restless sleep. Also, it is best to avoid spicy foods as they can have a negative effect on quality sleep.

    4. Avoid alcohol 3 hours before bedtime. Although alcohol can make you drowsy initially, it can cause disruptive sleep and lessen the quality of your sleep.

    5. Limit your liquids 3 hours before bedtime. You will sleep better if your bladder is not full. Besides, you don't want to have to disrupt your sleep by making bathroom trips during the night.

    6. Try to avoid taking a nap during the day. If you must nap, take a Cock Massive Porn 30-minute nap and nap no later than 3:00pm.

    7. Do not use any tobacco or nicotine products 3 hours before bedtime (or anytime!).

    8. Spend some time outdoors in the sunlight. Exposure to daylight will help you sleep better.

Bedtime Tips

    1. Babies and children are not the only ones whose bodies respond well to a sleep schedule. Try to maintain a regular sleep and wake time schedule. If possible, try to keep the schedule on the weekends or days off work. Going to bed at the same time every night will put your body into a healthy routine.

    2. Have a regular "routine" to prepare for bedtime, such as a hot shower or long bath followed by reading or listening to relaxing music. Stretching, yoga and meditation can be of great help and benefit too. Doing these routines consistently each night will signal your body that the time to sleep is at hand.

    3. Some slow deep breathing can be helpful to relax. Take in slow deep breathes through your nose and you will see your stomach expand. Then slowly exhale releasing all your stress from your body. Feel the stress leave your body with each exhale. Do 10 of these deep slow breathes to rid yourself of stress and relax your body as it prepares for a wonderful night of quality sleep.

    4. Make sure your bedroom is dark, quiet, cool and comfortable. Light and sound can interfere with your ability to get a good night's sleep. Web sites such as http://www.PureWhiteNoise.com feature Land Birds white noise and nature sounds that provide wonderful sounds to help you fall asleep and stay asleep (and they also block out disruptive noises!).

    5. Only use the bed for sex and sleep. Remove distracting items like work and study related reading materials, laptops and TVs. Watching the evening news in bed with stories of death, violence, wars and destruction can be too stimulating and diminish your ability to enjoy quality sleep.

    6. Many people find it easier to sleep with an electric fan running in the room. This is great until the cool of fall and winter arrive when you don't want a cold wind blowing on you. To enjoy the soothing and relaxing fan sound without the cold wind, look for an fan cd that includes white noise sound for maximum effectiveness.

    7. Aromatherapy can be of benefit at bedtime also. Relaxing scents such as Vanilla and Lavender can be very relaxing and soothing. But do not leave a candle burning while you sleep! You might enjoy the new scented fragrant reed diffusers that are much safer than candles.

    8. Avoid sleeping with pets. Pets can be disruptive to quality sleep.

    9. If you can't sleep, get up out of bed and go to another room to watch TV, surf the net, read or whatever will help you relax. Then return to your bed when you are ready to sleep again.

I hope you find these sleep tips beneficial and helpful in your quest to relax, fall asleep and stay asleep. The goal of great sleep is to and awaken refreshed, revitalized and energized ready to meet your day head on.

NOTE: If your ability to get a good nights sleep becomes a chronic issue. Seek professional help from your doctor. Sometimes insomnia can be a symptom of other health issues.

Reg Furlough is the founder, sound engineer and white noise expert and genius behind http://www.PureWhiteNoise.com, a premier online web store that offers an extensive catalogue of premium audio recordings that address relaxation, stress reduction and sleep issues in adults, children and infants. Head of his own award-winning audio research and development studio established in 1985, Reg is a pioneer provider of authentic white noise, nature sounds, relaxation music and audio sounds designed to provide therapeutic relief for relaxation, sleep, concentration, baby's colic and hearing ailments such tinnitus and hyperacusis. Discover how the Definition Essay phenomenon of his pure white noise sounds can enhance and enrich your own life by visiting our website or emailing rfurlough@purewhitenoise.com.

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