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Home about videos quotes contributors submit a story advertise contact us positively positive your attitude + your choices = your life over 1 million fans! Inspiring living loving playing working giving good news right to your inbox go the perfect snooze: 8 simple steps to sleep better dr. Frank lipman | october 8, 2012 | living print tweet good news go tossing and turning. Sleeping, yet waking up exhausted. Waking up during the night. Though these are all common complaints, it doesn’t make them any less aggravating. The trouble is, much of what we do during the day can undermine our ability to sleep at night. So what’s a bleary-eyed person to do? Make a few simple changes by day to snooze like a pro at night. 1. Work in your workout exercise is one of your best defenses against insomnia, but just don’t do it too close to bedtime. To get the best nighttime sleep benefit, slip your workout in about four to six hours before turning in for the night. More of a morning person? No problem. Studies show that people are more likely to stick to a routine if they exercise first thing, so if morning’s your sweet spot, keep up the good work. 2. Tuck your belly in for the night if you want to rest easier tonight, have your biggest meal of the day at lunch. Eat a lighter dinner, at least three hours before bedtime, to insure the digestive process is well under way and starting to wind down before you hit the hay. Eating too close to bedtime forces your body to work overtime, digesting well into the wee hours, when it should be resting. 3. Sack the late night snacks late night snacks? Skip them if you want to sleep better tonight. Refined grains and sugars before bed can raise blood sugar levels and overstress the organs involved in hormone regulation. This hormone roller coaster can contribute to waking you up throughout the night as hormone levels fluctuate. 4. Dry up your act too many liquids can effect how well and how long you sleep. Try not to drink too much before turning in. Generally, limiting liquids in the four hours before bed can help cut down the number of nighttime strolls to the bathroom. 5. Deprive your senses a little a quiet, dark room is essential to a good night’s sleep; it’s up to you to make it a sleep-promoting space, and fortunately, that’s easy to do. Pick up a pair of blackout curtains to keep the room darker longer or use an old-fashioned sleep mask. To drown out the sounds of the street, the neighbors, your snoring bedmate, or other noise disruptions, try using earplugs, a white noise machine, or a fan that hums. cheap generic viagra buy generic viagra buy viagra online buy cheap viagra pills online generic viagra online buy generic viagra generic viagra cheap generic viagra cheap viagra 6. Try a tad of melatonin the occasional dose ofâ melatonin can be helpful when you can’t fall asleep. For many of my patients, melatonin in low doses—a half to two milligrams—for short periods helps regulate sleep rhythms. 7. Let nutrients send you into the arms of morpheus sleep comes easier when you calm th.