sLeeP~ TiGhTly CalmLy~

Your sleep is very much tied to the light of the day and the dark of the night.Light is taken in through your eyes and your retina sends the information to your pineal gland,Your pineal gland will supresses the production of melatonin,thereby convincing your brain that it is daytime.In contrast when it's dark outside ,your retina sends information to your pineal gland that it's night outside and that it should produce melatonin to induce sedation.

Watch the amount of lihght you're exposed to during daytime because it affects your sleep.Maximize your bright light exposure during the day-time,you set your body clock to match the natural day/night cycle of the world around you.

If you've had trouble getting to sleep,expose yourself to bright light in the early morning.This way,you ensure that your melatonin production is low throughout the day and that your body temperature is the lowest when you sleep

Exercising 3 to 6 hours before your bedtime can also help you sleep better because you push your heart rate up and still allow enough time for it to drop before you sleep.Even more important you raise your body temp and allow it to fall in time for bedtime

If you suffer from insomnia,don't use your computer in the late evening because it worsens your ability to sleep.When you look at the computer screen for extended perid,you're essentially looking straight at light.This light tricks your brain into adjusting to a daytime pattern because it suppresses your pineal gland's ability to secrete melatonin,which is needed for sleep.