Natural light keeps your internal clock on a healthy sleep-wake cycle. When your eyelids are drooping and you are ready to sleep, return to bed. And keep the lights dim bright light can stimulate your internal clock. Turn your clock’s face away from you.Īnd if you wake up in the middle of the night and can’t get back to sleep in about 20 minutes, get up and engage in a quiet, restful activity such as reading or listening to music. Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep. Struggling to fall sleep just leads to frustration. If you tend to take your problems to bed, try writing them down-and then putting them aside. Physically and psychologically stressful activities can cause the body to secrete the stress hormone cortisol, which is associated with increasing alertness. Avoid stressful, stimulating activities-doing work, discussing emotional issues. Take a bath (the rise, then fall in body temperature promotes drowsiness), read a book, watch television, or practice relaxation exercises. Light reading before bed is a good way to prepare yourself for sleep.Įase the transition from wake time to sleep time with a period of relaxing activities an hour or so before bed. #3 Establish a Soothing Pre-Sleep Routine Keeping computers, TVs, and work materials out of the room will strengthen the mental association between your bedroom and sleep. It may help to limit your bedroom activities to sleep and sex only. (Remember that most mattresses wear out after ten years.)Īlso, if a pet regularly wakes you during the night, you may want to consider keeping it out of your bedroom. And make sure your bedroom is equipped with a comfortable mattress and pillows. Keep the temperature comfortably cool-between 60 and 75☏-and the room well ventilated. Use heavy curtains, blackout shades, or an eye mask to block light, a powerful cue that tells the brain that it's time to wake up. Why do you think bats congregate in caves for their daytime sleep? To achieve such an environment, lower the volume of outside noise with earplugs or a "white noise" appliance. #2 Turn Your Bedroom into a Sleep-Inducing EnvironmentĪ quiet, dark, and cool environment can help promote sound slumber. It is therefore best to limit alcohol consumption to one to two drinks per day, or less, and to avoid drinking within three hours of bedtime. Lawrence Epstein describes how caffeine works to promote alertness, but can also inhibit restful sleep.Īlthough alcohol may help bring on sleep, after a few hours it acts as a stimulant, increasing the number of awakenings and generally decreasing the quality of sleep later in the night. An inexpensive pair of speakers is also good to make sound better.Dr. You must also ensure that you buy the right bus structure which can either be 16-Bit or 32-Bit. Onboard audio comes with your motherboard so you need to check if it is adequate before you buy extra. But if you’re someone that does daily website updating, graphics designs, 3D animation or you’re a gamer, you need to choose a graphics card of between 8MB and 16MB. If you’re doing simple word processing and spreadsheet you might not need more than 8MB. When choosing your video card you must consider resolution and video speed. The output value of the graphics and sound that your computer delivers is determine by the video and sound cards. It is better to take advantage of the new SATA connection by buying hard drive that is SATA compatible.
Older hard drives use PATA or parallel connection which makes the PC slow. You should also consider the type of connection for your hard drive. Hard drives are available from 10GB to more than 500GB depending on what you want to use the computer for.
First you must decide the storage capacity that you need or require this is rated in gigabytes (GB). The hard drive stores all the information that make your computer functions so it is also very important. Also, ensure that you choose the appropriate memory and form factor.
Whatever brand or type of motherboard you want to choose, the most important thing to consider is the processor you’re using and the core size. Basically there are two brands of motherboard Intel and AMD, and each of them has different types of motherboard type.
The motherboard houses the brain that controls the entire computer system so you have to be especially careful with this one.
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