Tips for better sleep
KEEP A REGULAR SLEEP SCHEDULE
Getting in sync with your body’s natural sleep–wake cycle is key to good sleep. You will feel more refreshed and energized.
Set a regular bedtime
Having regular sleep and wake up time each day, even on weekends, will help condition your body’s natural sleep–wake (or circadian) cycle. If you tend to stay up later on weekends, make sure you still try to wake up at your regular time or at least an hour later.
Wake up at the same time every day
If you’re getting enough sleep, you should wake up naturally without an alarm. If you do, then it could be a sign that you are not getting enough sleep, perhaps you need to start sleeping earlier.
Nap to make up for lost sleep
Most of us have a natural dip in alertness between 2 – 4pm. A quick power nap can be extremely effective to recharge
Fight after–dinner drowsiness
If you’re sleepy after dinner, try some stretching or light chores to keep awake. Falling asleep too early will wake you up in the middle of the night and have trouble falling back to sleep.
Limit shift changes if possible
Shift workers have sleep disturbances due to biological sleep. To help regulate the body, when on night shift, try to be in bright light. Limit any caffeine to the early part of your shift. When switching shift cycles, you will need a week to adjust to changes in your sleep routine.