Once you have practiced waking up without an alarm clock and after you have set an established sleep pattern, you can try waking up without an alarm on a more regular basis. Arranging your bedroom to work with your circadian rhythms is a key step in this process. You should keep your curtains slightly open so your body will adjust to the light of morning; avoid using black out curtains.  Remember that the sun rises in the east; in the northern hemisphere, a south-facing orientation will receive more sunlight, and in the southern hemisphere a north-facing orientation will get more, but unless you are trying to wake up when the sun is high in the sky, you will still want to face to the east to catch the sun when it rises. If you need to get up before the sun rises, putting the lights in your room on a timer can also help, as this may not seem as disruptive as an alarm clock. If you have been using a white noise machine to block out the sounds of trains or street traffic, then you should stop using this (or use one that has a timer, so it stops before morning). If the weather permits, keep your window slightly open so you will hear sounds in the morning that will help wake you up. Multiple studies have show that regular exercise can improve the quality of your sleep, especially for people struggling with insomnia or other sleep disorders. You should aim for 30-40 minutes of aerobic exercise, 3-4 times per week. Aerobic exercise includes activities such as going for a walk, a hike, running, swimming or playing a game of soccer or basketball. Avoid foods that are high in sugar, fat, and highly processed grains. Instead, consume a diet primarily made of lean proteins, vegetables, fruit, whole grains and minimal fat. Eating a heavy, rich meal close to bedtime might also disrupt your sleep because it will take more energy to digest. Consider consuming foods rich in tryptophan, like milk, eggs, bananas or nuts. Tryptophan has been shown to help induce sleep. You probably already know that drinking a large cup of coffee before bedtime will likely lead to delayed and disrupted sleep. But many over-the-counter medications such as pain relievers and cold medicines also contain caffeine. Make sure to check the ingredients in your medicine before you take them when you go to sleep. Avoid caffeine in the late afternoon and evening. If you are struggling with stress or anxiety, consider taking a few minutes to meditate to clear your mind for sleep. You might consider playing some soft, relaxing music while you practice guided breathing to lull you into sleep. You can learn more at our guide to meditating for sleep here:How to Meditate to Get to Sleep  Maintain a comfortable temperature while you sleep. You might be tempted to pile on many blankets during the winter, or blast the air conditioning in the dead of summer, but consider at which temperature you normally fall asleep. If you turn your heat down at night and have a timer on your thermostat, you can set the heat to come back on about an hour before you want to wake up.  Assuming you were at a comfortable sleeping temperature all night, this should prompt you to awaken.  You can also use temperature in conjunction with light, since sunlight hitting your bed directly will warm you up. The ideal temperature for good sleep is generally between 60-67 degrees F (15.5-19.5 degrees C).
جهز بيئة نومك. افتح غرفتك للأصوات. حافظ على جدول منتظم للتمارين. قم بتغذية جسدك بطعام صحي. احذر من الكافيين حتى في المصادر غير المحتملة. جهز بيئة مسالمة ومريحة للنوم.