Accelerated learning and study needs sleep! Beat insomia with theses tips gathered from personal experience and sources like Dr Mercola. Getting enough good quality sleep is crucial in keeping your edge – for study work or any other demanding activity.
Two factors affecting insomnia are light and temperature.
Melatonin considerations suggest you sleep in a dark room and don’t turn on the light when you go to the bathroom in the night.
Also, turn off your TV, computer, iPad and any other light emitting technologies at least an hour prior to bed time.
If you have to use a light, try a so-called “low blue” light bulbs in your bedroom and bathroom. These emit an amber light that will not suppress melatonin production.
Studies suggest ideal bedroom temperature is around 15°. Keeping your room cooler or hotter can lead to restless sleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body’s natural temperature drop.
Checking your bedroom for electro-magnetic fields (EMFs) is a good idea, as these too can disrupt your pineal gland’s production of melatonin, and may have other negative effects as well. Move alarm clocks and other electrical devices away from your head. Keep them as far away from your bed as possible, preferably at least a metre.
Also avoid keeping cell phones and portable phone bases on your night stand. Keep cell phone chargers should be kept at least four feet away from your bed, while portable phone bases and wireless routers should be kept as far away from your bedroom as possible. Avoid running electrical cords underneath your bed.
Beware of what’s on the other side of your bedroom wall, and under the floor. Avoid sleeping with your head against a wall that has electric meters, circuit breaker panels, televisions or stereos, for example, on the other side. All of these are source of magnetic fields that you should sleep at least four feet away from to limit dangerous exposure.
Avoid sleeping pills!
Aside from being pathetically ineffective, sleeping pills also come with a slew of detrimental and potentially dangerous side effects.
Most people do not realize that certain sleeping pills — those containing Benadryl — can have a half life of about 18 hours. So, if you take them every night, you’re basically sedated for a large portion of the day as well! Not surprisingly, they’re associated with cognitive deficits in the morning.
Light exercise, eating the evening meal early, enjoyable relaxing activity like reading all help good sleep. Transcendental Meditation is a great help.