Four Tips to Help You Fall Asleep

by Denise Wagner on January 22, 2013

#4 Control the amount of light in your room

Your internal body clock can tell your brain that it is daytime when it sees light. This is due to the Melatonin – the natural hormone responsible for the modulation of wake/sleep patterns and seasonal functions in humans. Light and your body clock have so much to do with the production of melatonin in your body. When the retina of your eyes detects the deteriorating light, melatonin levels gradually increase. This happens from mid to late evening, and remains at its peak for most of the night. As a natural occurrence, it begins to drop in the early morning hours.

In other words, melatonin’s production is inhibited by light and is permitted by darkness. It tells your body that it is nighttime and that it is time to sleep. Your body clock controls that natural cycle and how much melatonin your body makes. So the darker your room is, the faster and better you will sleep. If bright evening lights are seeping through your window, use curtains or shades to block all light in your environment. If that does not help, try covering your eyes using a sleep mask.

It will be better for your body and total well being if your body clock is following the natural rhythms of light and dark or day and night. However, it may be difficult to establish a regular sleep schedule because of your lifestyle. If that is the issue, opt for a time based on your lifestyle that will allow you to get at least seven or eight hours of uninterrupted sleep.  Developing a regular sleep schedule and making an effort to stick to it may take a while for your body to adjust to but will be favorable in achieving better quality sleep in the long run.

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