Sticking to a schedule is very important if you want to send relaxing signals to your body at the right time. Maintaining a regular sleep schedule works because you follow your body’s circadian rhythms. It is not just children who need a good bedtime routine; adults also need to relax and unwind before they go to bed. Try to have regular times when you go to bed and wake up every day--even on weekends. The snooze button might be tempting, but it does not lead to high-quality, restful sleep. Instead, it makes it more likely that you will be overtired in the mornings and overenergized in the evening hours when you should be relaxing. Try to resist the urge to hit "snooze" in the mornings and instead make yourself get out of bed. It's important to avoid long naps during the day as much as possible. If you can restrict your sleeping to night-time only you will likely have a more relaxing bedtime. If you absolutely have to nap, be sure that you nap for less than 30 minutes and that you nap in the mid-afternoon while it is still light outside. Napping for too long or napping in the evening hours can disrupt your ability to relax at bedtime. It can be difficult, but if you want to stick to your schedule you have to try to avoid sleeping in as much as possible. Set your usual alarm during the weekend as well as during the week. If you go to bed and get up at roughly the same time every day you will program your body to sleep better. Develop a relaxing routine that you perform every night 15-30 minutes before you go to bed. Take a warm bath. Stretch your body. Read a book. Listen to relaxing music. Doing these things every night will help your body know when bedtime is approaching. Incorporating a relaxing activity into your routine will help you fall asleep (and stay asleep). Eventually these activities will signal your body to begin relaxing and preparing for good sleep at the same time every night.
ليكن موعد نومك منتظمًا. لا تستعمل زر "الغفوة" على الهاتف. تجنب القيلولة الطويلة. استيقظ في نفس الموعد كل يوم. التزم بروتين ثابت قبل النوم.