Sleep schedules to get better night sleep
Five basic schedules to get sleep better
1. Never oversleep because of a poor night's sleep. Get up at the same time every day.
2. Light helps restart the body clock to its active daytime phase. So go for a walk after getting up in the morning.
3. Keep physically active during the day. This is especially important the day after a bad night's sleep. Do some gentle exercise. A stretching routine has helped many people.
4. Do not take any naps the day after the lost sleep night. While studying, get up regularly to walk around the room. Do a gentle stretch. That will increase the flow of oxygen to the brain and helps to be more alert.
5. Set a bedtime schedule using these two steps. First, try to go to bed at about the same time every night. Be regular in going to bed. Most people get hungry at 7 a.m., in noon and 6 p.m. because they have eaten at those times for years. Going to bed at about the same time every night can make sleep as regular as hunger. Second, go to bed later when the person is having trouble sleeping. If some one getting five hours of sleeps a night during insomnia period, it is advised not to go to bed before wake-up time. No naps are recommended. Go to bed proportionately later. Then, the time in bed becomes good sleep time, move going-to-bed time back 15 to 30 minutes a night and do that for a week or so. This is the opposite way to get the sleep schedule in time again and get rid of insomnia.
Develop a bedtime routine for better sleep
Stop studying and don't get into any stimulating discussions or activities a half hour before bed. Do something that is relaxing. Listing to music that is quiet, catch a mindless TV show. Some people sleep better in a clean and neat environment.
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