The quality of your sleep is just as important as the quantity. Getting the right number of hours every night is unlikely to benefit you if you are frequently waking up, if you sleep at wildly different times, or if you sleep shallowly. Here are some tips that help you get quality sleep.
You will sleep the most soundly if you go to bed and wake up around the same time every day. Work, children, and other demands on your time may determine your rhythm. Many sleepers, especially night owls, may be tempted to sleep in longer on weekends. Try to keep the same wake-up time, even on weekends.
Determine your natural sleep schedule. If you have the freedom to determine your own sleep schedule, do so around the rhythms of your body. Notice when you feel sleepy, and when you feel the most awake. To establish a natural sleep rhythm, spend a week or two waking up without an alarm clock. Keep a log with all the times you wake up.
Stay asleep.This can be difficult if you are an evening person, if you have children, or if you are a light sleeper. Making arrangements in your bedroom and winding down properly can make a huge difference, but so can prioritizing staying asleep. Tell yourself and tell everyone you live with that you need to stay asleep all night.
Sleep enough. Most adults need to sleep between seven and nine hours a night. Teenagers need eight to10 hours of sleep, and school-aged children need at least 10 hours. Sleeping too little can expose you to higher risks of illness, anxiety, and disease.
A. Make lifestyle changes to promote better sleep.
B. Establish a regular bedtime and wake up time.
C. This rhythm helps your body prepare for sleep.
D. Your body has natural waking and sleeping moments.
E. Do everything in your power to avoid waking up at night.
F. Sleeping too much, however, may reduce the quality of your sleep.
G. If you haven't fallen asleep after 15 minutes, get up and do a brief, relaxing activity.
