Your circadian rhythm thrives on routine. It adjusts to having a regular bedtime and wake time. After a week of going to bed at, say, 11:00 every night and waking up at 8AM, your body will begin to get tired when bed time arrives and you’ll feel more rested in the mornings. [2] X Research source Try to stay on this routine, even on weekends. Strive to not sleep more than a couple of hours past your usual wake up time on Saturdays and Sundays. [3] X Research source
Make small changes slowly. For example, if you usually fall asleep at 1:00 AM and want to go to bed at 11 PM make adjustments in small increments. For the first three nights, try going to bed at 12:45. Then, push that back to 12:20. Keep moving your bedtime back by 10 to 20 minute intervals until you hit the right time. [5] X Research source
Your body has an internal sleep/wake clock that responds to light. You’re hardwired to become energized in response to bright, preferably natural light. As soon as you get up in the morning, draw the blinds and let in the sunlight. If you don’t have access to natural sunlight, or get up before the sun rises, you can try turning on the lights in your house or incorporating a short walk around the block into your regular morning routine. [7] X Research source You should avoid electronics like tablets, computers, and smart phones. The light from these devices stimulate the brain and may make you more alert before bed. [8] X Research source If you have trouble staying away from your phone or computer, you can download an app that can convert the type of light emitted by electronics to a more soothing form that is less likely to interrupt sleep. [9] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source
The sleep you have during the 7 or 9 minutes between the alarm sounds again is not high quality. If you hit the snooze button multiple times, you’ll end up more tired than you would have been if you simply woke up, as it takes a lot of energy to snap in and out of deep sleep quickly. [11] X Research source Instead of setting your alarm to go off early so you can snag a few extra minutes of snooze time, set your alarm for when you actually need to get up. You will feel more rested without the extra sleep, even though this may be difficult for the first few days. [12] X Research source
Choose veggies, and foods high in healthy carbohydrates, and protein. Avoid processed foods, sugars, or refined carbs close to bedtime. [14] X Research source Try spreading cream cheese and avocado on slices of turkey and rolling them up into small, bread free wraps. A fruit smoothie with spinach, frozen cherries, and fruit juice without added sugar can be satisfying before bed. Simple crackers and cheese or whole grain cereals also make healthy nighttime snacks. [15] X Research source
Good quality mattresses last 9 to 10 years. If yours is older than that, you may need to get a new mattress. Make sure you choose a mattress that you feel comfortable in, and is neither too firm nor soft to support your back. If you’ve been waking up with back aches, you may need a new mattress. [17] X Research source Make sure there are no irritants in your pillow. Many pillows contain fabrics or materials some people are allergic to. Read the materials list on the label before you purchase any pillow to make sure it does not contain anything that bothers your system. [18] X Research source When it comes to sheets, going an all cotton route is best for your sleep schedule. These promote air flow and breathability so you don’t end up too hot during the night. If it’s summer, you could take the comforter off your bed and store it until the weather gets cold again. [19] X Research source
Keep dim lamps in the bedroom and avoid turning on fluorescent overhead lights if they’re present in your room. [23] X Research source Do not keep a television set in your bedroom. Avoid using your laptop or other electronics in the bedroom. Try powering off your laptop and smart phone half an hour before bed. [24] X Research source
Moderate caffeine intake, which is around three 8 ounce cups of coffee a day, is not associated with any health risks. However, consuming even a moderate amount of caffeine late in the day affects sleep. As caffeine is a stimulant, it can increase alertness and even induce anxiety. This can easily result in trouble sleeping. [26] X Research source Try to keep your caffeine consumption early in the day. Avoid drinking caffeinated beverages after 2PM. While coffee is a major culprit when it comes to caffeine, be aware some teas and many sodas also contain caffeine. [27] X Research source
Try to get some vigorous physical aerobic activity in, like jogging, 3 or 4 times a week. This can help with your overall health and also help regulate your circadian rhythm. However, do not engage in vigorous exercise within 2 to 3 hours before bed. [30] X Research source If physical activity helps you unwind after a long day, try moderate activity like a brief walk around the block close to bedtime. [31] X Research source
Many people enjoy non-caffeinated tea as it has a calming effect for some. Try chamomile tea or SleepyTime teas sold at supermarkets. [33] X Research source Reading is a great activity to slow your mind down in preparation for sleep. However, be mindful of the material you read. Anything too heavy may distress you, making sleep more difficult. [34] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source Watching television can interfere with sleep, due to the light it produces. However, if there’s a particular show that helps you calm down it might be okay to watch a small amount of television. Watch lighthearted programming over the news or drama shows. You do not want to watch anything that will cause you distress and interfere with sleep. [35] X Research source
Practicing meditation is a good way to help shut your mind off close to bedtime. There are a variety of guided meditations available on wikiHow, online and in books; there are even ones offered through smart phone apps. You can buy books on meditation online or from a bookstore or borrow copies from your local library. [37] X Trustworthy Source Cleveland Clinic Educational website from one of the world’s leading hospitals Go to source Journaling can help with troublesome thoughts. Try writing down your worries in a notebook half an hour before bed, then putting it aside. Writing it out might help you get negative thoughts out of your system so they don’t bother you while you’re trying to sleep. [38] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source If you have habitual struggles with depression and anxiety, it might be a good idea to find a therapist or counselor. You can find one by searching online, going through your insurance provider, or asking for a referral from your primary care physician. If you’re a student, you may have access to free therapy through your college or university. [39] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
