Bedtime routines: five ways to get a good night's sleep

From avoiding screens to sidestepping that evening nightcap, here’s what you can do to improve your chances of an undisturbed night


1) Darkness

We are a dark-deprived society. All of us need darkness in the evening to help encourage the release of a hormone called melatonin. Melatonin times the healthy onset of your sleep cycle. Yet we are bathed in artificial light in the evenings from computer screens, smartphones and overhead lighting. That artificial evening light blocks the normal release of melatonin. As a result, your brain doesn’t know it is night-time. Make sure your bedroom is dark and that you are not looking at bright light sources in the evening. Try to dim down the lights in your home in the last hour before bed, and avoid looking...
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In Pictures...The representative of the Patriotic Union in France

The representative of the Patriotic Union of Kurdistan in France intensified its activities in France, on the instructions of the Political Bureau and external relations, in order to defend the gai...

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Bafel Talabani: Another intra-Kurdish conflict will not happen

Sulaymaniyah, Iraq - Over the past year, Iraq has seen a number of major political developments, including the fallout of the Kurdish independence referendum, the May national elections, and the Se...

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New Findings Show Lack of Durable Solutions for Displaced Iraqis

The International Organization for Migration (IOM) has identified 1.8 million displaced Iraqis, while 4,000 families live outside the camps.


The organization said in a report...

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