![\"5](\"http:\/\/wenzhomefurniture.blogs.eprevue.net\/wp-content\/uploads\/sites\/113\/2017\/01\/2g4z-r3mronl6-800x800-768x571.jpg\")
<\/p>\n<\/p>\n
The antidote for your low energy levels, sleepiness, and moodiness can usually be found in modifying your daily routines. Below are 5 tips you can experiment with to help accomplish your new year resolutions of not only getting more sleep, but getting better sleep in 2017. <\/span><\/p>\n Studies have shown that exposure to blue light suppresses the production of melatonin (a hormone that your brain produces to help you sleep) in your body. It is believed that the shorter wavelengths in blue light is what causes the body to produce less melatonin because the human body is more sensitive to this type of light. <\/span><\/p>\n “To prevent sleeping problems, avoid any exposure to blue light 30 to 60 minutes prior to bed. That means, no TV, tablets, computers or smartphones,” said Dr. Robert Oexman, director of the Sleep to Live Institute. “Ideally, you want your environment to be dimly lit so your body can start naturally producing melatonin.”<\/span> Though it\u2019s nice to have your pets by your side, they can negatively affect your sleep patterns during the night. They can also bring allergy triggers like pollen into your sleeping space which could make winding down for bedtime uncomfortable.<\/span><\/p>\n Try to create the same routine every night to let your body know it\u2019s time for bed. <\/span> \u201cYou should abstain from consuming caffeine between four and six hours before bed if you wish to have a restful sleep\u201d according to Harvard Medical School’s Division of Sleep Medicine. <\/span><\/p>\n Four to six hours is only an estimation. You may have a different tolerance than your neighbor. Maybe you need six hours and your neighbor only needs 4. It\u2019s important to find the time that works best for you.<\/p>\n A troublesome pillow can affect your lying posture, meaning you are more likely to toss and turn in an effort to get comfortable as you sleep. What\u2019s even worse is a bad pillow can irritate or cause strain to the muscles in your shoulders, back and neck.<\/span> How blue LEDs affect sleep<\/span><\/a><\/p>\n 7 Steps to better sleep<\/span><\/a><\/p>\nLess blue lights from screens<\/h1>\n
\nYou can also enable \u201cnight shift\u201d mode on your smartphone to turn off the blue lighting on your screen after sunset.<\/span><\/p>\nEveryone in their own bed<\/h1>\n
Create a bedtime ritual<\/h1>\n
\n\u201c<\/span>This might include taking a warm bath or shower, reading a book, or listening to soothing music \u2014 preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.\u201d claimed by the <\/span>Mayo Clinic Staff<\/span><\/a>.<\/span><\/p>\nAvoid caffeine prior to bedtime<\/h1>\n
Use the right pillow for you<\/h1>\n
\n“People underestimate just how much of a difference having the right pillow makes, not only to the quality of their sleep but also to how they feel throughout the day,” says physiotherapist Sammy Margo.<\/span><\/p>\nAdditional sources:<\/b><\/h2>\n