![]() Getting enough sleep at night will help you function better during your remaining activities. “Move some activities from nighttime to early evening or from early to late morning.” Try to eliminate tasks that aren’t really important. “If you don’t think you can allow seven or eight hours for sleep, then you need to look at your schedule and make some adjustments,” says Verceles. Sleep experts recommend 30 minutes of exposure to sunlight a day because daylight helps regulate our sleep patterns. And if you exercise outside in daylight, you get still more benefits. Exercise, especially aerobic exercise, generally makes it easier to fall asleep and sleep more soundly.Įxercise also gives you more daytime energy and keeps your thinking sharp. Regular exercise (30 minutes a day on most days) offers multiple benefits for sleep. Plan to finish eating meals two to three hours before bedtime. ![]() Eating a healthy breakfast and lunch on time - rather than grabbing a doughnut and coffee in the morning or a late sandwich on the run - also prevents energy deficits during the day that will aggravate your sleepiness. Regular mealtimes, not just regular sleep times, help regulate our circadian rhythms. Gradually adjusting your schedule like this usually works better than suddenly trying to go to sleep an hour earlier. And if you do that and have a bad night, you’ll also to be sleepier the next bedtime.”Īnother approach to getting into a consistent schedule is to try going to bed 15 minutes earlier each night for four nights. “That process of always getting up at the same time helps to anchor the circadian rhythm. “Stick by that for the first few weeks or even months to establish a rhythm,” he says. Instead, Krakow suggests starting out by setting a wake-up time only. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. “You shouldn’t read, watch TV, play video games, or use laptop computers in bed.” Don’t do your bills or have heated discussions in bed either. “Reserve your bed for sleep and sex,” says Avelino Verceles, MD, assistant professor at the University of Maryland School of Medicine and director of the school’s sleep medicine fellowship. Block out eight or nine hours for sleep every night. Most adults need seven to nine hours a night, and teenagers usually need a full nine hours. That may sound obvious, but many of us succumb to shaving an hour or two off our sleep time in the morning or at night to do other things. Before you go through any more groggy and crabby days, try these 12 ways to improve nighttime sleep and avoid daytime sleepiness. ![]() Poor sleep habits are often the cause of daytime sleepiness. Even missing just a few nights’ sleep, or not getting enough uninterrupted sleep, can slow you down and sour your mood. Not surprisingly, the problem of daytime sleepiness usually starts at night. This is known as hypersomnia, recurrent sleepiness that makes people want to nap repeatedly, even at work. But for some people, excessive sleepiness actually gets in the way of daily work, childcare, and even leisure activities. Nearly everyone has days when they feel sleepy.
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