If you have problems sleeping, you should be concerned about your circadian rhythm. Here are things you can consider to improve your sleeping patterns — some are pretty obvious, but still should be mentioned:
- Set a regular time to go to bed and avoid naps.
- Use the bed only for sleeping and intimacy, not as your television room.
- Exercise regularly, but avoid exercise at least 4 hours prior to bedtime
- Avoid cigarettes, alcohol, and caffeine at least 4-6 hours prior to bedtime
- Avoid large meals and excessive fluids before bedtime
- Practice techniques to reduce stress, such as meditation, Tai Chi, or yoga. Listening to soft and soothing music as helps.
- Light, noise, and a warm room temperature are not conducive to sleeping. Your bedroom should be dark, quiet, and cool at night.
- Adjust your exposure to brightly lit electronics, such as laptops, TV’s, cell phones, etc. If you fall asleep too early, increase your exposure to these and keep your rooms well-lit in the evening. If you can’t sleep until late at night, minimize your exposure to these devices and other lights.
- Shift your bedtime — this technique, known as Chronotherapy, is about gradually changing the time you go to bed. Ultimately you may need a shift as much as 3 hours, depending on how early or late you’re currently going to bed, but get there little by little, not all at once. After you’ve gotten to an appropriate bedtime, it’s important that you stick to your new schedule.
