Pain Keeping you awake? Rub your head.
Up to 75 percent of us are struggling with sleep-sabotaging aches right now since a lack of sunlight lowers the brain’s production of painkilling endorphins.But taking 5 minutes at bedtime to firmly massage your scalp.using the tips of your fingers to make small circular motions,can cut pain in half and help you drift off 30 minutes faster.say scientists at the University of Alabama in Tuscaloosa.How? Stimulating pressure-sensitive nerves in the scalp signals the pituitary gland to release endorphins.
Nighttime Heartburn? Savor a sweet spoonful if heavy winter fare sparks daytime reflix.Yale University scientists say there’s a 45 percent chance heartburn is also disrupting your sleep-even if it doesn’t wake you up.But enjoying a spoonful of unpasteurized honey at bedtime could cut sleep-disrupting fiares by 55 percent.say Australian researchers.Honey’s polyphenols coat the esophagus to shield it from stomach acid,plus heal damaged throat tissues
Snooring? Put water on display Winter’s dry,indoor air dries out membranes in the nose and throat,creating inflammaton that triggers snoring.To soothe your sinuses,try placing bowls of water near heating registers or radiators.As the water evaporates.it adds humidity to the air to keep sinus and throat membranes properly moist-a strategy Swedish researchers say can ease snoring within 72 hours.improving sleep quality by up to 77 percet.
Toss and Turn? inhale a calming scent Winters’ blah moods lower to production of calming theta brain waves,doubling the risk of restless sleep,But research in the journal Complementary Therapies in Clinical Practice finds that inhaling the scent of lavender,bergamot or jasmine at bedtime kick starts the formation of theta brain waves,improving sleep for 64 percent of women.TO get perks,use a scented soap or shampoo in your evening shower or add a few drpps of essential oil to a tissue and leaveon your nightstand.
Get up to go ? Sip this before bed Almost 50 percent of us regularly lose out on sleep due to multiple treks to the bathroom each night and our risk of these wake-ups increases fourfold after age 50.What’s more,middle-of-the-night exposure to chilly air tamps down melatonin release,so it can take up to 40 minutes to drift off once you’re back in bed.To cut nightly bathroom trips by 25 percent,try taking 2 tsp. of milk of magnesia at bedtime.Canadian scientists say magnesium relaxes the muscles lining the bladder and urethra,making them less likely to spasm as your bladder fills.