- Stick to a schedule. Try going to bed and waking up at the same time every day, even on weekends. This will help control your body’s internal clock. Continuing the schedule through the weekend will help you stay on track through the week.
- Avoid naps. They may help you through the day, but this could be causing you to not feel sleepy at night.
- Use lights to manage your circadian rhythms. These rhythms are your sleep and wake cycles. Expose yourself to sunlight in the morning to help yourself wake up. You could try avoiding bright light in the evenings; such as your smart phone, iPad, or tablet. These screens are bright enough to reduce your melatonin. Melatonin is a hormone in your body that helps you fall asleep.
- Exercise is key! Exercising can help wear your body down so you can be tired at night.
- Have a relaxing bedtime routine. Repeating the same relaxing steps before bed can reduce stress, anxiety, or excitement as you’re trying to fall asleep. If you choose reading, try to read a book instead of something on a screen.
- Evaluate the room. Take a look at your bedroom. Are there a lot of sounds? Is there a lot of light? Is your mattress comfortable? Is your pillow too soft? All of these things could be affecting your sleep. You might need to purchase darker curtains, a fan, or even ear plugs!
Derived from The National Sleep Foundation.