How to Get Back to Sleeping Normal Hours

Your sleeping schedule can mean the difference between good days and bad. It can affect your ability to gain and lose weight. It can affect your mood and your health. Sleeping on a healthy schedule is important.

Instructions

1. Establish a bedtime routine. Give yourself time to unwind before you go to bed each night. Following a routine will allow your body to unwind and will help you sleep better at night.

2. Go to bed at the same time every night. Be consistent and try not vary your bedtime over than an hour more than once a week.

3. Adjust your bedtime by moving it up 15 minutes a night. This allows your body to gradually adjust to the change.

4. Follow your body's natural rhythm. Keep the room dark at night, and light during the day. This will help you to wake up at a natural time.

5. Wake at the same time every day.

Tips & Warnings

• Exercising regularly will help you to fall asleep and sleep deeper every day. It will also give you additional energy to get through the day.

• Ambient noise can help you to fall asleep and stay asleep if you are a light sleeper. Use a noise machine to provide this noise.

• If you have trouble falling asleep, try limiting your caffeine intake before bedtime. It can prevent you from falling asleep.

• Do not sleep in when you have gone to bed late. This will throw your next night's sleep off and start a negative sleep cycle.

• Do not nap when you are missing sleep. This will make it more difficult to sleep at night. If you must nap, limit your nap to 30 minutes.