How to sleep Well Using (Sleep Hygiene)

Posted by Tchock Monday

Sleep problems

Nothing is more frustrating than not being able to sleep. Tossing and turning. Your mind is racing, going over everything that happened today.And if you can't sleep you can't grow. What can you do? There ARE things you can do! Read on and learn some new tricks to sleep well. These tips are also known as "Sleep Hygiene."
  • Sleep only when sleepy
This reduces the time you are awake in bed.
  • If you can't fall asleep within 20 minutes, get up and do something boring until you feel sleepy
Sit quietly in the dark or read the warranty on your refrigerator. Don't expose yourself to bright light while you are up. The light gives cues to your brain that it is time to wake up.
  • Don't take naps
This will ensure you are tired at bedtime. If you just can't make it through the day without a nap, sleep less than one hour, before 3 pm.
  • Get up and go to bed the same time every day
Even on weekends! When your sleep cycle has a regular rhythm, you will feel better.
  • Refrain from exercise at least 4 hours before bedtime
Regular exercise is recommended to help you sleep well, but the timing of the workout is important. Exercising in the morning or early afternoon will not interfere with sleep.
  • Develop sleep rituals
It is important to give your body cues that it is time to slow down and sleep. Listen to relaxing music, read something soothing for 15 minutes, have a cup of caffeine free tea, do relaxation exercises.
  • Only use your bed for sleeping
Refrain from using your bed to watch TV, pay bills, do work or reading. So when you go to bed your body knows it is time to sleep. Sex is the only exception.
  • Stay away from caffeine, nicotine and alcohol at least 4-6 hours before bed
Caffeine and nicotine are stimulants that interfere with your ability to fall asleep. Coffee, tea, cola, cocoa, chocolate and some prescription and non-prescription drugs contain caffeine. Cigarettes and some drugs contain nicotine. Alcohol may seem to help you sleep in the beginning as it slows brain activity, but you will end end up having fragmented sleep.
  • Have a light snack before bed
If your stomach is too empty, that can interfere with sleep. However, if you eat a heavy meal before bedtime, that can interfere as well. Dairy products and turkey contain tryptophan, which acts as a natural sleep inducer. Tryptophan is probably why a warm glass of milk is sometimes recommended.

  • Take a hot bath 90 minutes before bedtime
A hot bath will raise your body temperature, but it is the drop in body temperature that may leave you feeling sleepy. Read about the study done on body temperature below.
  • Make sure your bed and bedroom are quiet and comfortable
A hot room can be uncomfortable. A cooler room along with enough blankets to stay warm is recommended. If light in the early morning bothers you, get a blackout shade or wear a slumber mask. If noise bothers you, wear earplugs or get a "white noise" machine.
  • Use sunlight to set your biological clock
As soon as you get up in the morning, go outside and turn your face to the sun for 15 minutes.

  • Use a pillow on your head not under it (this is my favorite trick ^^) 

 This will help you get silence and will help you stop thinking.


  1. Anonymous Says:
  2. this really helps!

  3. halfsys Says:
  4. iam aged about 18 with a good broad sholders,personality and a height of 5'6 i want 6'2 height it is possible to see that much height in a 4 months............
    please give any suggestions personally this shows ur ideal nature

  5. Anonymous Says:
  6. I'm 18 (girl) and max around 5'1. Can I still gain my height?

  7. Gerry I Says:
  8. Hi I'm 5'7 does this really works? I would like to be 5'10 or 5'11 or more. Just like halfsys said ( the friend above). But I would be happy with 5'10. Please help

  9. Gerry I Says:
  10. Is it ok to do squats and jumps ? To increase height. Or are jump bad to do because I the force on the spine or what?

  11. Nimzy Says:
  12. To increase height takes treendous dedication to go through the stretches as prescribed. Visit for the best stretches to gain height fast

  13. ross heart Says:
  14. Nice..good and helpful info

  15. aj Says:
  16. i am 19 old my height is just 5'2 i wish to reach even 5'6 or 5'9. i took lots of push ups in my past years. i believe that what stop my growth. can i reach my target. please help me to reach it. i am so insulted in front of my friends because they are of about 6 feet. i do not want to be taller than them. just need only the average height of a adult male 5'9. please help me.

  17. shyam kumar Says:
  18. This comment has been removed by the author.  
  19. shyam kumar Says:
  20. Your post is really great and impressive.thanks for sharing!!
    grow taller after puberty period is over and if someone says that exercises to grow tallerhe/she has successfully added a few inches in his/her height after puberty, people don’t b ..

  21. Anonymous Says:
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  23. Anonymous Says:
  24. On the basis of my friend consideration I also used for step up height increaser and I got tremendous growth in height. I used the following link to get info – step up height increaser


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