Establishing a regular schedule can contribute to a good night's sleep.
Insomnia and sleep disorders are common, and linked to stress, medical conditions, lifestyle, and changes in habits or routine. Lack of sleep can contribute to serious health concerns, including weight gain. Whether you have temporary sleep disorder, such as jet lag, or a permanent problem with sleeping, there are ways to combat sleep disorders and to restore a complete and restful night's sleep.
Instructions
1. Establish a regular schedule, allowing one hour before bedtime to wind down without work or other stimulating activity. Do not force yourself to go to sleep, but try to relax yourself into a calm sleep instead. Adjust the room environment to a comfortable temperature. Dim lighting, and turn off any sounds. Close blinds and doors to avoid distractions. Plan enough time at night, before your alarm in the morning, to rest a full six to eight hours but do not sleep too much.
2. Work out during the day, or get at least 20 minutes of physical activity at least 4 hours before your bedtime. Avoid caffeine in the evening. Do not smoke or use stimulating substances, such as alcohol, close to bedtime. Eat a full meal and never go to sleep hungry.
3. Address mental concerns and other forms of stress. Resolve conflicts, work or tasks at least one hour . Make to-do lists or keep a journal to record worries that cannot be resolved before sleeping. Clear your mind as you relax before bed and while falling asleep.
4. Change your bad bedtime habits. Eliminate TV watching from your bedroom routine, and remove the television from the room if possible. Set your alarm clock for the same time every day, including weekends. Never oversleep and avoid taking long naps during the day.
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