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how to sleep better tip 1

Posted by on Aug. 17, 2011 at 3:19 PM
  • 4 Replies

How to sleep better tip 1: Keep a regular sleep schedule

Getting back in sync with your body’s natural sleep–wake cycle—your circadian rhythm—is one of the most important strategies for achieving good sleep. If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two. Consistency is important.

  • Set a regular bedtime. Go to bed at the same time every night. Choose a time when you normally feel tired, so that you don’t toss and turn. Try not to break this routine on weekends when it may be tempting to stay up late. If you want to change your bedtime, help your body adjust by making the change in small daily increments, such as 15 minutes earlier or later each day.
  • Wake up at the same time every day. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with your bedtime, try to maintain your regular wake–time even on weekends.
  • Nap to make up for lost sleep. If you need to make up for a few lost hours, opt for a daytime nap rather than sleeping late. This strategy allows you to pay off your sleep debt without disturbing your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days.
  • Be smart about napping. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, consider eliminating napping. If you must nap, do it in the early afternoon, and limit it to thirty minutes.
  • Fight after–dinner drowsiness. If you find yourself getting sleepy way before your bedtime, get off the couch and do something mildly stimulating to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

http://www.helpguide.org/life/sleep_tips.htm

by on Aug. 17, 2011 at 3:19 PM
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Replies (1-4):
zboys
by Gold Member on Aug. 17, 2011 at 4:34 PM

Regarding fighting drowsiness--that happens to me where I will be doing something sedentary like reading and then I will get drowsy.  So I get up and do a chore.  It helps.

Cenedra64
by Silver Member on Aug. 17, 2011 at 5:19 PM

It all sounds good. What do I do about a neighbor reving his truck by my bedroom wall?  LOL  well I got an answer but it would wind me up in jail

rhodaj
by rho on Aug. 17, 2011 at 6:37 PM

 Thanks for the info but if I don't go to sleep at night when I get tired I get to awake and can't sleep.  And then I ddon't wake back up till the following morning unless I have something on my mind that I have to do that day then I start waking up around 5a

lyrick24
by Group Admin on Aug. 17, 2011 at 6:41 PM

good tips.

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