9 tips to battling insomnia - room air purifier

If you are having trouble falling asleep at night, you may hear the usual sleep tip: Do not drink caffeine in the afternoon or at night, do not exercise an hour before going to bed, and avoid computer games before hitting hay.
But here are some ideas you might not have thought about how to get a good night's sleep. 1.
Make the bed in the morning.
According to the National Sleep Foundation's 2012-bedroom survey, respondents who make their beds every day or almost every day are more likely to say they sleep well than those who don't.
Feeling good about your bedroom may give you a good night's sleep. 2.
Clean your bedroom. About two-
More than 30 respondents believe it is important to have a clean bedroom for a good night's sleep. 3.
Change sheets every week.
According to the survey, 78% thought it would be more comfortable to sleep on a sheet with a fresh smell.
Be sure to choose the scented detergent you like. 4.
Don't pile things on the pillow. Two is the max.
People who use one or two pillows say a good night's sleep than those who pile up on three. 5.
Use air purifier.
These are particularly helpful if you are allergic, but another reason to use an air purifier is white noise, which helps to stop other noise that may wake you up.
This can also be done using room air conditioning or fans.
Or, if your air is in good circulation, buy a white noise generator. 6.
Throw away your bright alarm clock (
Your Night Light).
Research shows that sleeping in dim lights, from a bright bedside alarm clock to even a night light, can affect your sleep.
According to the sleep survey, about 21% of people sleep under the lights at night.
At night, our body produces melatonin, a hormone that makes us sleepy and regulates our circadian rhythm.
However, even with a small amount of ambient light, the release and time of melatonin may change, which may affect the depth of your sleep and the time the body begins to wake up. 7.
Open your E-reader.
More and more people use e-readers such as Nook or Kindle before going to bed, but there is some evidence that the blue light emitted by the screen may affect melatonin.
A recent study found that electronic
Compared to reading printed books in dim light, bedtime readers delayed the release of melatonin for about an hour.
Electronic reading also allowed subjects to spend an average of seven minutes falling asleep.
Older Kindle models without built-in light sources do not affect melatonin, but newer Kindle models may affect melatonin. 8.
Turn off your phone.
Or put it in silent or vibrating mode.
About 39% of respondents said they put a cell phone in their bedroom and turned it on at night.
The constant sending of text, emails, and reminders can interrupt your sleep. 9.
Eat a handful of nuts before going to bed.
Nuts contain the same amount of sleep-induced amino acids as Turkey.
In addition, they are healthy doses of protein and fiber.