{"id":6968,"date":"2021-06-08T18:31:58","date_gmt":"2021-06-08T18:31:58","guid":{"rendered":"https:\/\/alternatech.net\/?p=6968"},"modified":"2021-06-08T18:36:39","modified_gmt":"2021-06-08T18:36:39","slug":"the-secret-tips-to-a-good-nights-sleep","status":"publish","type":"post","link":"https:\/\/legendstitch.com\/the-secret-tips-to-a-good-nights-sleep\/","title":{"rendered":"The Secret Tips to a Good Night&rsquo;s Sleep"},"content":{"rendered":"<header class='\"slide-header\"'>\n<h2>Power Down\n\n<div class='\"caption-text\"'>\n<p>The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep.\n</p><p><b>Tip:\u00a0Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can&rsquo;t shut off.\n</b></p><p><img fetchpriority='\"high\"' decoding='\"async\"' class='\"' wp-image-6969 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/04WgQQQLdCItSjS25dDkEr4-1.fit_lim.size_1050x-300x200.jpg%5C%22" alt='\"\"' width='\"500\"' height='\"333\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/04WgQQQLdCItSjS25dDkEr4-1.fit_lim.size_1050x-300x200.jpg' https: sizes='\"(max-width:'>\n<header class='\"slide-header\"'>\n<h2>Nix Naps\n\n<div class='\"caption-text\"'>\n<p>You\u2019ll rest better at night. But if you have to snooze while the sun&rsquo;s up, keep it to 20 minutes or less. Nap in the early part of the day.\n</p><p><b>Tip:\u00a0Overcome an afternoon energy slump with a short walk, a glass of ice water, or a phone call with a friend.\n\n</b></p><p><img decoding='\"async\"' class='\"' wp-image-6970 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/5dbafc042100007240ad47ad-300x200.jpeg%5C%22" alt='\"\"' width='\"465\"' height='\"310\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/5dbafc042100007240ad47ad-300x200.jpeg' https: sizes='\"(max-width:'>\n<header class='\"slide-header\"'>\n<h2>Block Your Clock\n\n<div class='\"caption-text\"'>\n<p>Do you glance at it several times a night? That can make your mind race with thoughts about the day to come, which can keep you awake .\n</p><p><b>Tip:\u00a0Put your alarm clock in a drawer, under your bed, or turn it away from view.\n</b></p><p><img decoding='\"async\"' class='\"' wp-image-6972 src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/Alarm_Clock_Snooze-1200x628-Facebook-1200x628-1-300x157.jpg%5C%22" alt='\"\"' width='\"478\"' height='\"250\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/Alarm_Clock_Snooze-1200x628-Facebook-1200x628-1-300x157.jpg' https: sizes='\"(max-width:'>\n\n\n</p><p>&nbsp;\n<header class='\"slide-header\"'>\n<h2>Try a Leg Pillow for Back Pain\n\n<div class='\"caption-text\"'>\n<p>Your lower back may not hurt enough to wake you up, but mild pain can disturb the deep, restful stages of sleep. Put a pillow between your legs to align your hips better and stress your lower back less.\n</p><p><b>Tip:\u00a0Do you sleep on your back? Tuck a pillow under your knees to ease pain.\n</b></p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6979 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/IMG_4357-300x225-1.jpg%5C%22" alt='\"\"' width='\"423\"' height='\"317\"'>\n<header class='\"slide-header\"'>\n<h2>Put Your Neck in &lsquo;Neutral&rsquo;\n\n<div class='\"caption-text\"'>\n<p>Blame your pillow if you wake up tired with a stiff neck. It should be just the right size &mdash; not too fat and not too flat &mdash; to support the natural curve of your neck when you&rsquo;re resting on your back. Do you sleep on your side? Line your nose up with the center of your body. Don\u2019t snooze on your stomach. It twists your neck.\n</p><p><b>Tip:\u00a0Use good posture before bed, too. Don&rsquo;t crane your neck to watch TV.\n</b></p><p><img decoding='\"async\"' class='\"aligncenter\"' src="%5C%22https:%5C/%5C/img.webmd.com%5C/dtmcms%5C/live%5C/webmd%5C/consumer_assets%5C/site_images%5C/articles%5C/health_tools%5C/tips_for_better_sleep_slideshow%5C/getty_rf_photo_of_woman_sleeping.jpg%5C%22">\n<header class='\"slide-header\"'>\n<h2>Set Your Body Clock\n\n<div class='\"caption-text\"'>\n<p>Go to sleep and wake up at roughly the same time every day, even on weekends. This routine will get your brain and body used to being on a healthy snooze-wake schedule. In time, you&rsquo;ll be able to nod off quickly and rest soundly through the night.\n</p><p><b>Tip: Get out in bright light for 5 to 30 minutes as soon as you get out of bed. Light tells your body to get going!\n</b></p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6980 src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/tisane-sommeil_3-300x169.jpg%5C%22" alt='\"\"' width='\"458\"' height='\"258\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/tisane-sommeil_3-300x169.jpg' https: sizes='\"(max-width:'>\n<header class='\"slide-header\"'>\n<h2>Eat Right at Night\n\n<div class='\"caption-text\"'>\n<p>Don\u2019t eat heavy foods and big meals too late. They overload your digestive system, which affects how well you sleep. Have a light evening snack of cereal with milk or crackers and cheese instead.\n</p><p><b>Tip:\u00a0Finish eating at least an hour before bed.\n</b></p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6983 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/1800x1200_best_and_worst_late_night_snacks_slideshow-300x200.jpg%5C%22" alt='\"\"' width='\"533\"' height='\"355\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/1800x1200_best_and_worst_late_night_snacks_slideshow-300x200.jpg' https: sizes='\"(max-width:'>\n<header class='\"slide-header\"'>\n<h2>Rethink Your Drink\n\n<div class='\"caption-text\"'>\n<p>Alcohol can make you sleepy at bedtime, but beware. After its initial effects wear off, it will make you wake up more often overnight.\n</p><p><b>Tip:\u00a0Warm milk and chamomile tea are better choices.\n</b></p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6984 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/1400976109107-300x225.jpeg%5C%22" alt='\"\"' width='\"483\"' height='\"362\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/1400976109107-300x225.jpeg' https: sizes='\"(max-width:'>\n</p><h2>Take a relaxing bath or shower\n</h2><p>A relaxing bath or shower is another popular way to sleep better.\n</p><p>Studies indicate that they can help improve overall sleep quality and help people \u2014 especially older adults \u2014 fall asleep faster. Alternatively, if you don\u2019t want to take a full bath at night, simply bathing your feet in hot water can help you relax and improve sleep\n</p><p>*<em>Highly respected database from the National Institutes of Health\n<p>A warm bath, shower, or foot bath before bed can help you relax and improve your sleep quality.\n</p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6990 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/AP_0847-200x300.jpg%5C%22" alt='\"\"' width='\"409\"' height='\"614\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/AP_0847-200x300.jpg' https: sizes='\"(max-width:'>\n<header class='\"slide-header\"'>\n<h2>Watch What Time You Sip\n\n<div class='\"caption-text\"'>\n<p>Want to lower your odds of needing nighttime trips to the bathroom? Don\u2019t drink anything in the last 2 hours before bed. If you have to get up at night, it can be hard to get back to sleep quickly.\n</p><p><b>Tip:\u00a0Keep a nightlight in the bathroom to minimize bright light.\n</b></p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6985 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/woman-cant-sleep-300x200.jpg%5C%22" alt='\"\"' width='\"476\"' height='\"317\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/woman-cant-sleep-300x200.jpg' https: sizes='\"(max-width:'>\n<header class='\"slide-header\"'>\n<h2>Seal Your Mattress\n\n<div class='\"caption-text\"'>\n<p>Sneezes, sniffles, and itchiness from allergies can lead to lousy shut-eye. Your mattress may hold the cause. Over time, it can fill with mold, dust mite droppings, and other allergy triggers. Seal your mattress, box springs, and pillows to avoid them.\n</p><p><b>Tip:\u00a0Air-tight, plastic, dust-proof covers work best.\n</b></p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6989 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/Clean-Mattress-300x225.jpg%5C%22" alt='\"\"' width='\"537\"' height='\"403\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/Clean-Mattress-300x225.jpg' https: sizes='\"(max-width:'>\n\n<header class='\"slide-header\"'>\n<h2>Lower the Lights\n\n<div class='\"caption-text\"'>\n<p>Dim them around your home 2 to 3 hours before bedtime. Lower light levels signal your brain to make melatonin, the hormone that brings on sleep.\n</p><p><b>Tip:\u00a0Use a 15-watt bulb if you read in the last hour before bed.\n</b></p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6986 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/2e3ad2846235dbbc4e64052bd78cc757-300x300.jpg%5C%22" alt='\"\"' width='\"427\"' height='\"427\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/2e3ad2846235dbbc4e64052bd78cc757-300x300.jpg' https: sizes='\"(max-width:'>\n<header class='\"slide-header\"'>\n<h2>Hush Noise\n\n<div class='\"caption-text\"'>\n<p>Faucet drips, nearby traffic, or a loud dog can chip away at your sleep. And if you&rsquo;re a parent, you might be all too aware of noises at night long after your children have outgrown their cribs.\n</p><p><b>Tip:\u00a0Use a fan, an air conditioner, or a white noise app or machine. You can also try ear plugs.\n</b></p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6987 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/couple-in-bed-with-doodles.png-300x174.jpg%5C%22" alt='\"\"' width='\"529\"' height='\"307\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/couple-in-bed-with-doodles.png-300x174.jpg' https: sizes='\"(max-width:'>\n<header class='\"slide-header\"'>\n<h2>Free Your Mind\n\n<div class='\"caption-text\"'>\n<p>Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed. It takes time to turn off the &ldquo;noise&rdquo; of the day. If you\u2019ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath.\n</p><p><b>Tip:\u00a0Even 10 minutes of relaxation makes a difference.\n<header class='\"slide-header\"'>\n<h2>Use Caution with Sleeping Pills\n\n<div class='\"caption-text\"'>\n<p>Some sleep medicines can become habit-forming, and they may have side effects. Ideally, pills should be a short-term solution while you make lifestyle changes for better Zzzz&rsquo;s. Ask your doctor what\u2019s OK.\n</p><p><img loading='\"lazy\"' decoding='\"async\"' class='\"' wp-image-6988 aligncenter src="%5C%22http:%5C/%5C/alternatech.net%5C/wp-content%5C/uploads%5C/2021%5C/06%5C/56cdf2c1dd0895cf048b47d7-300x225.jpg%5C%22" alt='\"\"' width='\"572\"' height='\"429\"' srcset='\"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/56cdf2c1dd0895cf048b47d7-300x225.jpg' https: sizes='\"(max-width:'>\n</p><p>source: webmd.com, healthline.com\n\n\n\n\n\n\n\n\n\n\n</p><p>&nbsp;\n</p><p>&nbsp;\n","protected":false},"excerpt":{"rendered":"</p><p>Power Down The soft blue glow from a cell phone, tablet, or digital clock on your bedside table may hurt your sleep. Tip:\u00a0Turn off TVs, computers, and other blue-light sources an hour before you go to bed. Cover any displays you can&rsquo;t shut off. Nix Naps You\u2019ll rest better at night. But if you have\n","protected":false},"author":1,"featured_media":6991,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[21],"tags":[113,51,46,6,31,32],"class_list":{"0":"post-6968","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tie-life-style","8":"tag-good-nights-sleep","9":"tag-healthy","10":"tag-life-hacks","11":"tag-life-style","12":"tag-tips","13":"tag-tricks"},"jetpack_featured_media_url":"https:\/\/legendstitch.com\/wp-content\/uploads\/2021\/06\/Cao-Chu-YouTube-Hinh-thu-nho.png","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/posts\/6968","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/comments?post=6968"}],"version-history":[{"count":0,"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/posts\/6968\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/media\/6991"}],"wp:attachment":[{"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/media?parent=6968"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/categories?post=6968"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/legendstitch.com\/wp-json\/wp\/v2\/tags?post=6968"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}</p></div></h2></header></b></p></div></h2></header></p></div></h2></header></p></div></h2></header></p></div></h2></header></p></div></h2></header></p></em></p></div></h2></header></p></div></h2></header></p></div></h2></header></p></div></h2></header></p></div></h2></header></p></div></h2></header></p></div></h2></header></p></div></h2></header>