Does Your Alarm Clock Bully You?

No matter how useful alarm clocks are, some of us feel traumatized at the start of the day. Alarm clocks are a pain. But sadly they have become unwelcome guest at our bedside. If you feel like smashing your alarm clock as the first task of your brand new day, then this post is for you. Here's a rough guide to surviving bedside alarm clocks.

Set a wake-up time when you go to bed
Having a idea about the hours of sleep you get can help you wake up to your alarm. This will also eliminate unwanted alarms going off accidentally on days you planned to have a longer sleep. Having adequate amount of sleep is one sure way of avoiding being bullied by your alarm. But for most of us, this is easier said than done. Alarms are essential for power naps to prevent you from going beyond 30 minutes to venture into deep sleep.

Get into a routine

Our bodies like rhythms, and hates surprises. So if you can train your biological clock to fall asleep and wake up at regular times, then waking up to your alarm won't be such a bad experience. Maybe you can even beat your alarm. Once you have adopted a healthy sleep routine, then stick to it, even on weekends.

Have a to-do list for the morning

You may have planned the whole day, but write down a few things to do in the morning, like reading the news, checking your facebook. This will give a purpose to your alarm. Plan something that you enjoy doing, that way it will no longer be that annoying sound, but the reminder of your morning favourite morning activity. By giving yourself a reward for getting up, you make mornings more enjoyable.

Keep an additional to-do list
In case you beat the alarm, and woke up earlier than expected, do you have anything planned? If you are getting a good overnight sleep, then sooner or later you can wake up a little earlier than usual. Falling back into sleep is a sure way to get bullied by your alarm clock, which will go off at the regular time. Keep an additional to-do list with you. You will find it easier to plan thing ahead, rather than trying to think up when you're drowsy.

Choose the right alarm tone

If you use an alarm clock, then you are stuck with a single alarm tone. But if you are using your phone or computer, then you can select a tone that suits you. For some people having a distasteful tone is just want is required to get them out of bed. If you hate your alarm tone, you may even wake up before the clock just to avoid listening to it. But try different tones and see if you can wake up to an easy more relaxed tone. Besides, the first thing you hear in the morning should be something pleasant.

Develop healthy sleeping habits

Bad sleep habits will give you poor quality sleep. And makes is hard to wake up. If you have sleep debt the situation is even worse. Develop good sleep habits that can help you get the most out of your sleep. That way you won't feel bullied by your alarm every morning.

Learn to live without your alarm clock

If you relationship with the alarm clock is beyond repair, then try using your biological clock instead. It is easy to synchronize your biological clock when you have a fixed routine. But biological clocks look after what's best for your body, not your morning schedule. So your body's own clock will not to wake you up in the morning, unless you get enough overnight sleep.

If you have more suggestions on how to beat the alarm clock bully, do share them with us at the comments section.

12 Habits to Improve Your Sleep Hygiene

Good sleep habits are hard to master, but once they are practised regularly can give you the gift of a trouble-free sleep. Here are a few rules to improve your sleep hygiene.

1. Go to bed only when you feel drowsy
When you go to bed without feeling sleepy, you tend stay up, thinking or worrying in bed. If you don't fall asleep for 20 – 30 minutes after going to bed, then get up, go to another room and read a book or listen to music. Come back into bed when you feel sleepy.

2. Exercise wisely
Regular exercise helps to improve your sleep. Exercise at least 3 days a week for a minimum of 30 minutes. But avoid exercising late in the evening or within 4 hours of going into bed, as this can interfere with your sleep.

3. Avoid naps in the evening
Having your power nap in the evening is a bad idea. Not only does power naps fail close to your natural sleeping time, but it can also interfere with your overnight sleep. If you have trouble falling asleep, then avoid any daytime naps.

4. Have a light snack just before going to bed
Do not go to bed feeling hungry. And certain food promotes sleep. Have a glass of milk or a light carbohydrate snack.

5. Avoid caffeine, alcohol and heavy meals
Caffeine has a stimulant effect that can last for many hours. So avoid caffeine at least 6 hours before going to bed. Alcohol can give a false sense of sleep, but creates havoc in your deep and REM sleep pattens.

6. Take a warm shower
Having a warm shower about 60 – 90 minutes before going to bed can improve your sleep.

7. Learn relaxation techniques
Deep breathing, visualization and meditation can all help to relax your body to get ready for a good night's sleep.

8. Get into a routine
Have a fixed bedtime and awakening time and try to stick to it. Do not change your habits during the weekends or holidays to catch up lost sleep. If you have a sleep debt, pay it back gradually over a few days
.

9. Relaxing ritual
Give your body some cues to slow down and fall into the sleep mode. Get into the habit of reading a book or listening to soft music just before going to bed. Deep breathing and meditation can also help you develop a good relaxing ritual. Avoid watching TV or using computer during this time. Listening to radio is a better alternative.

10. Reserve bed for sleep and sex
Avoid studying, reading or eating in bed.

11. Keep your worries aside
Don't think about your problems when you are in bed. Relax and forget your worries before you fall asleep. If you are concerned that you might forget something important, then write down a note or make a to-do list for the following day.

12. Make your bedroom sleep-friendly
Having a comfortable bed and a quiet room is all part of a good sleep. Avoid being too cold or too warm.

Cooling Your Brain – The Best Way to Fall Asleep

If you ever wondered why you could sleep better on a rainy day or during cold weather, a group of US sleep researches have the answer.

The problem of falling asleep or insomnia is a widespread condition affecting 10 percent of the adult population. There are two main varieties of insomnia. Primary insomnia is when you have difficulty in falling asleep in the absence of another illness. But for most people, insomnia stems from a physical or psychological disorder. When this happens, it is termed as secondary insomnia.

A group of researches studies the effects of cooling the brain in volunteers who suffered from primary insomnia. The results were impressive.

They divided the volunteers into four groups. One group was the control, thus received no intervention. The other three groups were given a cap that cooled the front region of the head at three varying intensities. They were asked to sleep with the cap on, and the effects of sleep were measured.