- Publish Date
- Tuesday, 12 August 2014, 10:16AM
1 They Snack - Smarter
If you’re going to have a bedtime snack, make it a kiwifruit. Eating two of these fruits one hour before bed for a month helped adults fall asleep 35 percent faster and sleep 13 percent longer,
2 They Skip the Feather Pillow
In one study on more than 100 people, those who reported poor-quality sleep said their pillows were also uncomfortable. One common mistake: buying a feather pillow. feather pillows were the type most consistently used by those who reported poor sleep. go for polyester and latex -- two that are more highly rated for comfort.
3 They Stretch Out
Ugh, leg cramps. They’re painful enough to make it hard for you to go to sleep—and the condition can spark insomnia. More than half of adults experience them, with women more likely to suffer, especially as they age. The solution: stretching your calves and hamstrings nightly. It helps lengthen tendons and muscles and can reduce the frequency and severity of cramps, One stretch that targets both muscle groups: sit on the floor with legs extended, reach for your toes and lean forward into your knees.
4 They Go for “Pink” Noise
The dripping faucet. The tick of a clock. All subtle sounds that can leave you wide-eyed and frustrated. You might’ve tried white noise to block out sounds, but pink noise may be better. Unlike white noise (ambient sounds over a range of frequencies), pink noise is characterized by sounds that are a consistent, lower frequency. Imagine the hum of a fan or steady rain. (Relaxed yet?) Listening to pink noise during the night helped regulate brain waves so people stayed in the restful phase of sleep longer, In fact, 75 percent of participants said they felt pink noise had a positive effect on their sleep.
5 They Go Running
You’ve heard the advice to skip that evening trip to the gym because nighttime workouts leave you wired and unable to fall asleep. Good news: Exercising whenever you can fit it in helps you sleep better -- even that same night, according to 2013 research from the National Sleep Foundation. People who performed intense exercise within four hours of bedtime experienced no differences in sleep quality, the study found.
6 They Take a Moment for One Other Exercise
We know there are mental health benefits to being grateful, but people who scored higher on measures of gratitude were also more likely to report fewer problems falling asleep, When you’re grateful -- keeping a gratitude journal, like Oprah does, or simply reminding yourself of what you can appreciate about the day -- you’re less likely to dwell on negative thoughts that can keep you up at night.