Having trouble going to sleep or staying asleep? Whether you're a student after an untimed vacation or an adult struggling with sleep disorders that can come with age, these simple steps can get you back on track for a good night's sleep.
Steps
Step 1. Wake up at the same time every morning
Set the alarm for the same time. This also includes weekends, especially when you are at the beginning of this journey.
Step 2. Have a healthy breakfast
Make yourself a good breakfast. If you're short on time, munch on something healthy but quick, like fruit, instead of pasta or other sugary foods.
Step 3. Don't overdo it with coffee or tea
Replace the second cup of coffee with cold water, or decaffeinated coffee, or another soda.
Step 4. Eat healthy snacks throughout the day and avoid a lot of sugar
You'll get energetic and quick support from sugary foods, but snacks like peanut butter on crackers, carrots, celery, fruit, and yogurt will give you an energy boost that lasts longer.
Step 5. Take very short naps
Try to keep naps around 30 minutes or less. Or you can just close your eyes and rest in a chair for 10 minutes.
Step 6. Help your body prepare for sleep
Melatonin is a naturally occurring hormone in your body that helps regulate sleep cycles. It is controlled by exposure to light. Help your body track melatonin properly:
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Try to spend more time outdoors during the day if possible. Keep your workplace bright and sunny. Don't wear sunglasses in the morning.
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In the evening, try not to watch TV or read with the backlight of electronic devices, such as a computer or tablet. Light from TVs and computers can lower melatonin production, and programs and sites can stimulate your mind, which will make it harder for you to fall asleep. Try to read a book, listen to an audio book or music, or do some relaxation exercises.
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Step 7. Go to sleep at the same time every night
Here, too, weekends are included (sorry revelers).
Step 8. Stick to the schedule
Depending on how well you stick to your schedule or not and how long it takes your body to get used to, it may take a while to get comfortable with your new schedule.
Step 9. Keep a sleep diary
Keeping a journal of your sleeping habits will help you see your progress, and can also be a reference if you eventually need to see a professional for a diagnosis of your sleep disorder.
