![]() See all photos How to keep your sleep schedule in check Melatonin is a safe sleep supplement and shouldn't cause you to become dependent on it. ![]() If all else fails, you might need a dose of melatonin to push your body back into your preferred sleep cycle or if you're just having trouble falling asleep in general. If you must watch TV before bed, opt for shows that are lighter and more entertaining - and ideally stop watching all TV an hour before bed. Listening to discouraging reports on the evening news before bed might keep your mind racing throughout the night, Dr. ![]() "While the occasional nap can be a great reset for the rest of the day, it may rob you of the more important and restorative sleep that your body needs at night." "With extra time on your hands, or perhaps because of working from home, it may be easy and enticing to sneak in a daytime nap," Dr. Check your pillows to make sure they're right for you - pillows should comfortably support your head and neck. Keep temperatures cool, electronics to a minimum and bedding comfy yet simple. "Fresh air and exercise can help calm and tire you out while vitamin D from the sunshine helps regulate circadian rhythms to keep your sleep consistent," Dr. Kerr offers these tips for resetting your sleep schedule: ![]() Doing shift work, drinking alcohol, sleeping with a disruptive bed partner (like kids, your spouse or pets), snoring or sleep apnea or temperature changes in your bedroom can all throw off your sleep cycle, Dr. This will help reduce how long it takes for you to wake up since your body won’t be in deep sleep anymore when each subsequent alarm goes off.Other things can throw off your sleep cycle, too. If the alarm goes off, get up for a few minutes and do something before going back to bed such as taking your morning medication. Plug in your phone across the room (so you have to get up to turn it off) and set multiple alarms 15 minutes apart. This helps regulate your internal clock and ease depression or anxiety that can keep you from falling asleep or waking up. They emit a bright light that is similar to the sun. Making a plan for the next day will also ensure your morning goes smoother. If you have trouble falling asleep at night due to worrying, writing about what is bothering you will help relieve some anxiety. It also disrupts circadian rhythms by stimulating cortisol production instead of letting it drop naturally. Light from these devices inhibits melatonin release which interferes with REM (rapid eye movement) sleep that helps regulate moods. This means no TVs, computers, or phones for an hour before you go to sleep. Limit your exposure to screens before bedtime.This might mean waking up early on weekends so that you can maintain a regular schedule on the other days of the week. If you tend to have an erratic bedtime, try to reset your circadian rhythm by going to sleep and waking up at the same time every day.This is a type of clock with a light that turns on gradually so you can wake up more naturally and feel less groggy compared to when using your phone alarm or other electronic alarms. Drinking too much before bedtime will only make it harder for you to fall asleep, as well as interfere with your natural hormone levels that regulate sleep and wakefulness. Research has shown that consuming caffeinated beverages within six hours of when you want to go to bed makes it harder for you to fall asleep. Limit caffeine intake in the afternoon and evening hours.Do things like taking a warm bath or reading before going to bed this will help prepare your body and mind for restful sleep. Take naps to catch up on sleep if you can't sleep at night because of your mental health condition.If your inability to wake up is caused by another mental health condition, seek treatment from a professional. Treat the underlying mental health condition.Studies show that people who exercise tend to experience less insomnia, and they may also have more energy when it comes time for them to wake up in the morning. This helps release endorphins which make sleeping easier when nighttime comes around. This means not setting yourself up for failure by expecting too much from yourself during tough times. Be realistic in terms of meeting your own personal expectations for waking up each day.Make sure you are eating healthy foods throughout the day, so your body will have the energy it needs when morning comes around.Talk to a friend or family member that you trust and let them know what is going on with you, so they can provide support.
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