that includes going to bed and getting up at the same time every day, even on weekends. Maintaining a consistent sleep-wake cycle is the key to better health overall.
Determine the amount of sleep you need by keeping track of how long you sleep without using an alarm clock for a week. Maintain this "personal" sleep requirement.
Go to bed when you are sleepy
If you have difficulty falling asleep or wake up shortly
after going to sleep, leave the bedroom and read quietly
or do some other relaxing activity. Avoid overly bright
lights as this can cue your wake cycle.
Develop sleep rituals before
going to bed
Do the same things in the same order before going to bed
to cue your body to slow down and relax.
Avoid stress and worries at
bedtime
Address tomorrow's activities, concerns or distractions
earlier in the day. Certain activities, such as
listening to soft music, reading, or taking a warm bath
can help you wind down.
Use your bed for sleeping and
sex only
Often, doing other activities in bed like watching TV,
paying bills, or working only serve to initiate worries
and concerns. Let your mind associate bed with sleeping,
relaxing and pleasure.
Avoid heavy meals late in the
evening; similarly, avoid going to bed hungry
A light snack, especially dairy foods, can help you
sleep.
Reduce your intake of
caffeine
and nicotine 4-6 hours before going to sleep. Stimulants
interfere with your ability to fall asleep and progress
into deep sleep.
Avoid alcohol 4-6 hours
before bedtime
As a depressant that slows brain activity, alcohol may
initially make you tired, but you will end up having
fragmented sleep. In addition, being tired intensifies
the effects of alcohol. Alcohol also aggravates snoring
and sleep apnea.
Exercise regularly
Regular exercise, even for 20 minutes, 3 times a week,
promotes deep sleep.
Don?t nap for more than 30
minutes or after 3 p.m.
Avoiding naps all together will ensure that you are
tired at night. Longer naps disrupt the body's ability
to stay asleep.
Maintain a dark, quiet, and cool room to sleep in.
Use sleeping aids
conservatively
and avoid using them for more than one or two nights per
month. Avoid sleeping pills altogether if you have
obstructive sleep apnea; it can be a deadly combination.