When you want to reset your internal clock, you can follow the ten steps listed below. These steps are going to help you make a change in your life that is going to help you sleep better. When you wake up, you are going to be more rested and your day is going to go more smoothly. The key is to make sure that you are going to commit to a change in your sleep schedule.
1. Start at The Doctor’s Office
When you schedule an appointment with your doctor, you will be able to discuss the sleep issues with your doctor. Your doctor has many issues that they can discuss with you, and they can even order tests that might help you. You want to follow your doctor’s orders to get started.
2. Change Your Bedtime
Change your bedtime and aim to get about 7 to 8 hours of sleep a night. Going to bed earlier helps your body get the rest it needs. Your body and mind will tell you (i.e. internal clock) that you are rested and now ready to wake up. Those who go to bed late and wake up early or at a certain time for work don’t get enough sleep to help the body and mind stay fresh.
3. No Naps
When you are napping during the day, your body is not going to want to go to sleep at night. Naps interfere with your sleep schedule, and they do not allow you to sleep soundly at night. You need to do something else when you are feeling sleepy during the day. A quick 10 minute walk will help tremendously.
4. Do Not Sleep In
When you sleep in, your body is not going to get used to waking up in the morning. You need to train your body to get up in the morning, and it will fall into a sleep schedule much more easily.
5. Be Strict
When you want to reset your internal clock, you need to stick to your sleep schedule. If you vary the schedule, your body will not be able to get used to it.
6. Light Therapy
Your doctor can order bright light therapy that is going to help you learn to be exposed to the light in the morning. The doctor can teach your body to wake at just the right time with this therapy.
7. Sleep In The Dark
When you are sleeping when it is totally dark, you are going to find that it is easier to sleep. Light in the middle of the night will wake you, and your body could be confused.
8. Take Melatonin
Melatonin is going to help your body go to sleep when you do not produce enough of it yourself. You need to make sure that the melatonin is prescribed based on your age, height and weight.
9. Do Not Eat or Exercise Before Bed
When you avoid eating or exercising, you will be able to rest better because your body is not digesting or processing proteins.
10. You Need To Create a Mood
You need to set up sleep sounds, close the curtains or paint the walls darker. When you do all of these things in combination, you can easily get to sleep better and wake better.