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Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the
body's need to balance both sleep time and wake time. A regular waking time in
the morning strengthens the circadian function and can help with sleep onset at
night. That is also why it is important to keep a regular bedtime and wake-time,
even on the weekends when there is the temptation to sleep-in.
Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot
tub and then reading a book or listening to soothing music.
A relaxing, routine activity right before bedtime conducted away from bright lights
helps separate your sleep time from activities that can cause excitement, stress
or anxiety which can make it more difficult to fall asleep, get sound and deep sleep
or remain asleep. Avoid arousing activities before bedtime like working, paying
bills, engaging in competitive games or family problem-solving. Some studies
suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed
can ease the transition into deeper sleep, but it should be done early enough that
you are no longer sweating or over-heated. If you are unable to avoid tension and
stress, it may be helpful to learn relaxation therapy from a trained professional.
Finally, avoid exposure to bright before bedtime because it signals the neurons that
help control the sleep-wake cycle that it is time to awaken, not to sleep.
Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
Design your sleep environment to establish the conditions you need for sleep –
cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom
reflective of the value you place on sleep. Check your room for noise or other
distractions, including a bed partner's sleep disruptions such as snoring, light, and
a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs,
white noise machines, humidifiers, fans and other white noise devices. You can
order the top recommended Sleepmate white noise machine.
Maintain a regular bed and wake time schedule including weekends.
Our sleep-wake cycle is regulated by a "circadian clock" in our brain and the
body's need to balance both sleep time and wake time. A regular waking time in
the morning strengthens the circadian function and can help with sleep onset at
night. That is also why it is important to keep a regular bedtime and wake-time,
even on the weekends when there is the temptation to sleep-in.
Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot
tub and then reading a book or listening to soothing music.
A relaxing, routine activity right before bedtime conducted away from bright lights
helps separate your sleep time from activities that can cause excitement, stress
or anxiety which can make it more difficult to fall asleep, get sound and deep sleep
or remain asleep. Avoid arousing activities before bedtime like working, paying
bills, engaging in competitive games or family problem-solving. Some studies
suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed
can ease the transition into deeper sleep, but it should be done early enough that
you are no longer sweating or over-heated. If you are unable to avoid tension and
stress, it may be helpful to learn relaxation therapy from a trained professional.
Finally, avoid exposure to bright before bedtime because it signals the neurons that
help control the sleep-wake cycle that it is time to awaken, not to sleep.
Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
Design your sleep environment to establish the conditions you need for sleep –
cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom
reflective of the value you place on sleep. Check your room for noise or other
distractions, including a bed partner's sleep disruptions such as snoring, light, and
a dry or hot environment. Consider using blackout curtains, eye shades, ear plugs,
white noise machines, humidifiers, fans and other white noise devices. You can
order the top recommended Sleepmate white noise machine.
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