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6 Ways to Sleep Brilliantly Tonight
Always get the best rest with these tips
Earn it the hard way
"The best way to earn a good night's sleep is by making love," says Dr Pam Spurr, author of Sensational Sex: The Revolutionary Guide to Sexual Pleasure and Fulfillment. "It should leave you feeling relaxed." And if sex isn't an option? "Masturbation might not have the same allure, but it will definitely help purge stresses from the day."
Hot-foot it
Try socks. Swiss researchers found that men with warm hands and feet fall asleep in up to half the time it normally takes. The reason? Warm hands and feet cause blood vessels to enlarge, dispersing heat and lowering your core temperature.
Keep a pad
"When you lie there thinking about things you must do it keeps your mind alert," says Chris Idzikowski, an expert in all things snooze who works at the Edinburgh Sleep Centre. "By writing it down on a pad kept near your bed, you can forget about it and relax into slumber."
Sleep as nature intended
Darken down
Bathroom strip lighting is no aid to restful sleep. US studies show that exposing our senses to bright light close to bedtime jolts the brain into thinking we're supposed to be up and alert. Fit a dimmer in the bathroom and don't watch TV in bed.
Roll over
Have a go at sleeping on your left-hand side. Doctors at Philadelphia's Graduate Hospital found that people who sleep on their left sides experienced sleep-disturbing acid reflux less frequently than those who sleep on their right sides or backs.
Cuddle up
Who to? The wife, someone else's wife, the dog – it doesn't matter who you curl up with just so long as you recreate that pack-animal bonding. According to studies from the University of Chicago, loneliness is a cause of sleep loss. Research reveals that lonely people have poorer sleep patterns than those in relationships.
Calm it
Make your bedroom a total relaxation zone by decorating it with greens and blues (not reds and oranges). And create some relaxing low-level "white noise" by tuning your radio between stations. Also, get some earplugs and make sure your curtains are lined to cut out light.
Turn it down
Lower the temperature on your radiator thermostat. "Your body temperature drops when you sleep," says Idzikowski. "Encourage this process by making sure your bedroom isn't overly warm – between 16 and 20 degrees Celsius is ideal."
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