Here are 17 tips you can use for day and night to
help you get the sleep you need.
Natural Alarm Clock Dawn Simulator Instead of using an alarm clock,
which interrupts the sleep cycle, the Mayo Clinic advises using a dawn
simulator, a bedside device that emits light to mimic the rising of the sun.
Get some natural light Sunlight regulates and resets our
circadian clocks, triggering the body to release chemicals and hormones. Try
using a S.A.D Light Therapy Lightbox lamp.
Take breaks A few times a day, find a quiet
place with dim lighting and take five minutes to calm your mind and focus on
Eliminate caffeine The effects of the stimulant—
found in coffee, many sodas, chocolate and teas—can last up to seven hours, and
even small doses can block sleep neurotransmitters.
Exercise Regular exercise can ward off
insomnia by working off stress and signalling the body to enter deeper sleep.
But do it four to six hours before bedtime, because physical stimulation can
make falling asleep harder.
Eat early The digestive system peaks at
lunchtime, so it’s best to consume most of the day’s food by then. Keep dinner
small, and eat it at least three hours before going to bed.
Keep a regular bedtime Early to bed, early to rise is
best. That includes weekends.
Put closure on your workday Write down a list of work-related
things you did and what you need to do tomorrow.
Power down An hour before bed, ultraturn off
the TV, the computer and all other electronic devices.