5 Tips on getting Good Sleep by having a Regular Sleeping Schedule

February 22nd, 2011

#1 Set a regular bedtime
Make it a point to go to bed at the same time every night. This may be difficult in today’s urban life when all of us are so busy juggling between work and our personal life, and it is really difficult to fix a time to go to sleep, and what more, on a regular basis. Generally it’s easier to choose a time when you usually feel tired, so that you don’t toss and turn around trying to sleep. Your sleeping routine could be broken especially on weekends when you want to stay out and enjoy the night longer (I’m guilty of this too). To start changing your bedtime, it is best assist your body to adjust by making the change in small daily increments, such as 15 mins earlier or later each day till you reach the desired or optimal bedtime.

#2 Waking up at the same time every day
A good indication that you are getting sufficient sleep is when you can wake up naturally without an alarm, some call it the biological clock. If you need an alarm clock to wake up on time, you may need to set an earlier bedtime. As with the above tip, maintain your regular wake–time even on weekends.

#3 Taking Naps to make up for Lost Sleep
You have to becareful on this – if you really need to make up for a few lost hours (especially when you work or play till very late the night before), opt for a daytime nap instead of sleeping late. This strategy allows you to pay off your “sleep debt” without interrupting your natural sleep–wake rhythm, which often backfires in insomnia and throws you off for days. If it’s a weekday, you may want to catch a few winks during your lunch time.

#4 Be careful about Taking Naps

This is to add on tip #3 – having naps may have side-effects. While taking a nap can be a great way to recharge, especially for older adults, it can make insomnia worse. If insomnia is a problem for you, it is advisable not to take a nap. If you must nap, do it in the early afternoon, and max the sleeping time to 30mins.

#5 Get yourself busy after dinner
This is very common problem for lots of people after having their meals, especially dinner. If you find yourself getting sleepy way before your bedtime, get off the couch (don’t watch anymore TV!) and get yourself occupy to avoid falling asleep, such as washing the dishes, calling a friend, or getting clothes ready for the next day. If you give in to the drowsiness, you may wake up later in the night and have trouble getting back to sleep.

Hope the above tips helps you to get out of your insomnia problems, all at least move you in the correct direction.