1) Turn off your phone
A phone on your nightstand that lights up when you receive a text message, you can make up. Also a TV or computer can spread light where you stay awake. Banish them from your bedroom or turn them off.
2) Turn the alarm clock
The figures of a clock (radio) light up. Moreover, you gonna just more worried when you see how many hours you have left before the day comes again. Turn the alarm clock around so you do not see the display. The clock of a TV or DVD player you taping with black tape.
3) Put a night light in the bathroom
Drink two hours before you go to sleep no more. So you avoid it at night out and must wake up with the freezing bathroom. Is a nightly visit to the toilet inevitable? then make a nightlight in the bathroom or toilet instead of bright light that makes you wide awake.
4) Dim night lights
On at dusk, is the sleep hormone melatonin released into your body. Melatonin causes the body temperature drops, so the body knows it is night and go rest. If it’s too light, get your brains no signal that they need to create melatonin. Dim the lights so 2 to 3 hours before you go to bed.
The light of a computer screen or TV keep you awake. So you can better read before bedtime, but do it is not too bright in a lamp, but a lamp of 15 watts.
5) Go out during the day
If you are exposed to during the day a lot of daylight, make your evening enough of the sleep hormone melatonin. In the dark season is exposure to daylight so extra important.
6) Stay slim with a dark bedroom
A good dark room is important for a good sleep. It is suspected that nocturnal light also leads to a poorer metabolism and impaired cell division.
7) Leave the door ajar
Many children are afraid of the dark. Unfamiliar sounds, the anxiety can lead to sleepless nights of sleep bad for samples or much tension. Fortunately, there are many ways to reduce the anxiety or eliminate, for example, the door ajar.
8) Let morning light within
Light stimulates the production of dopamine , which gives you more energy. Artificial light does not help, you need sunlight. Do so as soon as possible open the curtains. A morning walk also provides energy.