1) Indentify the amount of sleep you need to be fully alert all day long and get that amount every night. For most adults, it is 8 hours. For teenagers, it is around 9 hours.
2) Go to bed in the same time every night, and wake up at the same time every morning- including weekends.
3) For sleep to be rejuvenating, you should get your required amount of sleep in one continuos block. Any nicotine or caffeine after 2 p.m or alcohol within 3 hours of bedtime will disrupt your sleep.
4) For every 2 hours awake, you have to sleep 1 hour. That is, it takes 8 hours of sleep to restore 16 hours of walking activity. You cannot make up for large sleep losses during the week by sleeping in on weekends any more than you can make up for lack or regular exercise and overeating during the week by working out or and dieting only on the weekends.To make up for lost sleep, you might consider a power nap : Taken midday and limited to 20 minutes.
5) Sleep on mattress with individual pocketed coils that reduce motion transfer, or a foam mattress designed to support your back properly. Use a high - quality down pillow.
6) Even if you are sleep - deprived, anxiety can delay sleep onset. Try relax - action exercises. Have a " worry time" before going to sleep by writing down your concerns. Your worries then won't interfere with sleep onset or wake you up during the night. Don't watch TV or surf teh internet within 2 hours of bedtime. Take a warm bath before bed. Reading for pleasure before turning off the lights will also ease you into sleep.
7) Take some time for youself and relax. Good sleep means good day! Good night!
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