ctice good sleep hygiene.
• Get up at the same time every day, week day and week end. Your biological clock is set by the time you rise and is programmed to seek sleep 16 hours after rising. Pick the time that works for all your days and stick to it. Go to bed in a way to ensure 8 hours in bed.
The time you fall asleep is less critical but still a routine helps to set the stage to allow sleep to happen.
• Bed should only be used for sleep (and sex) not to read, watch T.V. or be on the computer. • Go to bed after a wind down ritual to put distance between you and the day’s worries. A warm glass of milk (tryptophan in milk induces sleep as do happy associations with mothers milk) or a relaxing bath/shower may help.
• Go to bed in a cool quiet completely dark room. …show more content…
Sleep is all about returning to that primal cave at night time. Even a little light will throw off the cascade of hormonal changes that lead to sleep so block out all those lights from electronics or outside your window. Eye shades and earplugs may be necessary in shared accommodations.
• A white noise generator may also help create the illusion of silence. Some like the gentle wave sound setting.
• If you are not asleep in about 15 minutes, get up, get out of bed, move away from the bed and do something boring but useful. Try not to put too many lights on. When you feel sleepy, say in 15 – 20 minutes, try to lie down again and repeat as necessary. Do not sleep in the next day. Instead use that drive to sleep to improve your chances to fall asleep in a more timely way the next night. You are trying to condition yourself to fall asleep within 15 minutes of going to bed, not to lie in bed staring at the ceiling.
• Do not nap; it throws your rhythms off. Later, once a well-established pattern is formed, brief naps (20 minutes) may be possible to add.
If that’s not enough to get up refreshed in the morning, you need to add more. If you sleep in and find it hard to get up you need to use all the
• Get up at the same time every day, week day and week end. Your biological clock is set by the time you rise and is programmed to seek sleep 16 hours after rising. Pick the time that works for all your days and stick to it. Go to bed in a way to ensure 8 hours in bed.
The time you fall asleep is less critical but still a routine helps to set the stage to allow sleep to happen.
• Bed should only be used for sleep (and sex) not to read, watch T.V. or be on the computer. • Go to bed after a wind down ritual to put distance between you and the day’s worries. A warm glass of milk (tryptophan in milk induces sleep as do happy associations with mothers milk) or a relaxing bath/shower may help.
• Go to bed in a cool quiet completely dark room. …show more content…
Sleep is all about returning to that primal cave at night time. Even a little light will throw off the cascade of hormonal changes that lead to sleep so block out all those lights from electronics or outside your window. Eye shades and earplugs may be necessary in shared accommodations.
• A white noise generator may also help create the illusion of silence. Some like the gentle wave sound setting.
• If you are not asleep in about 15 minutes, get up, get out of bed, move away from the bed and do something boring but useful. Try not to put too many lights on. When you feel sleepy, say in 15 – 20 minutes, try to lie down again and repeat as necessary. Do not sleep in the next day. Instead use that drive to sleep to improve your chances to fall asleep in a more timely way the next night. You are trying to condition yourself to fall asleep within 15 minutes of going to bed, not to lie in bed staring at the ceiling.
• Do not nap; it throws your rhythms off. Later, once a well-established pattern is formed, brief naps (20 minutes) may be possible to add.
If that’s not enough to get up refreshed in the morning, you need to add more. If you sleep in and find it hard to get up you need to use all the