You have to get back in sync with your body’s circadian rhythm. If you stick to a regular sleep schedule, going to bed and getting up at the same time each day, it will settle down, and you will also feel better.
Go to bed at the same time every night. Choose a time that will work for you and stick to it, even on the weekends. You might need to make the change in small daily increments, such as 15 minutes earlier or later each day.
Get up at the same time every day, even weekends. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime.
Nap during the day, preferably in the early afternoon for about 30 minutes if you need to, rather than sleeping later. This way you can get enough sleep without messing up your routine.
If you get sleepy way before your bedtime, do some household activities such as washing dishes, calling someone, or getting clothes ready for the next day. Don't sleep in the early evening.
At bedtime, keep noise down. Make sure your room is dark and cool and that your bed is comfortable. Do not watch TV or work on the computer in the bedroom.
Find ways to address the stress in your life.
Eat a healthy diet and get regular exercise.
If you try all of these suggestions but you still have sleep problems, you may have a sleep disorder. Check with your doctor about it if you really work at it but you still have any of the following symptoms:
Persistent daytime sleepiness or fatigue
Loud snoring accompanied by pauses in breathing
Difficulty falling asleep or staying asleep
Unrefreshing sleep
Frequent morning headaches
Crawling sensations in your legs or arms at night
Inability to move while falling asleep or waking up
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You have to get back in sync with your body’s circadian rhythm. If you stick to a regular sleep schedule, going to bed and getting up at the same time each day, it will settle down, and you will also feel better.
Go to bed at the same time every night. Choose a time that will work for you and stick to it, even on the weekends. You might need to make the change in small daily increments, such as 15 minutes earlier or later each day.
Get up at the same time every day, even weekends. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime.
Nap during the day, preferably in the early afternoon for about 30 minutes if you need to, rather than sleeping later. This way you can get enough sleep without messing up your routine.
If you get sleepy way before your bedtime, do some household activities such as washing dishes, calling someone, or getting clothes ready for the next day. Don't sleep in the early evening.
At bedtime, keep noise down. Make sure your room is dark and cool and that your bed is comfortable. Do not watch TV or work on the computer in the bedroom.
Find ways to address the stress in your life.
Eat a healthy diet and get regular exercise.
If you try all of these suggestions but you still have sleep problems, you may have a sleep disorder. Check with your doctor about it if you really work at it but you still have any of the following symptoms:
Persistent daytime sleepiness or fatigue
Loud snoring accompanied by pauses in breathing
Difficulty falling asleep or staying asleep
Unrefreshing sleep
Frequent morning headaches
Crawling sensations in your legs or arms at night
Inability to move while falling asleep or waking up
Physically acting out dreams during sleep
Falling asleep at inappropriate times
Read here for excellent information.
http://helpguide.org/life/sleep_tips.htm
In case you are a teenager, be aware that teenagers usually need much more sleep than they get.
http://parentingteens.about.com/cs/teensandsleep/a...
http://www.pbs.org/wgbh/pages/frontline/shows/teen...
Hope this helps....
http://www.helpguide.org/life/sleep_tips.htm
http://articles.mercola.com/sites/articles/archive...