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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 30,706 times.
If your bedtime is erratic or not what you want, there are ways to get it back on track. In many cases, it helps to plan your bedtime routine, adjust your daytime routine, and develop an awareness of your specific sleep needs. With a little planning, you can fall asleep easier, get enough sleep, and wake up feeling refreshed.
Steps
Set sleep time
- This also includes not turning off the alarm clock. While it can be tempting, getting a little extra sleep doesn’t actually add to the quality of your sleep, and it also affects your schedule. [2] X Research Source
- If you’re trying to figure out how many hours of sleep you need, log your sleep hours over a period of several weeks to find your average nightly sleep hours.
Adjust habits to improve sleep
- Do not overeat in the evening. Your last meal of the day should be at least 2 or 3 hours before bedtime. [6] X Research Source
- A little healthy snack is the best option if needed before bed. [7] X Research Sources
Maintain bedtime
- What you usually do before bed should be taking a bath, reading a book, and other things that help you relax.
- Some people find it helpful to use aids to reduce distractions such as headphones, the white noise of a small fan, or soothing, relaxing music. [13] X Research Source
- Whatever your usual routine, make sure you’re comfortable. For some, it might mean thinking about changing carpets, pillows, sheets, etc. [14] X Trusted Source Mayo Clinic Go to source
- Turn on the lights or draw the curtains as soon as you wake up.
- Wearing sunglasses at the end of the day will soften the light, making it easier to fall asleep. [19] X Research Source
- Avoid using televisions, computers, tablets, smartphones and similar devices before bed because the light from electronic screens limits the body’s ability to fall asleep. [20] X Research Sources Furthermore, some studies have suggested that entertainment with electronic devices has a similar effect. [21] X Trusted Source Mayo Clinic Go to Source
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 30,706 times.
If your bedtime is erratic or not what you want, there are ways to get it back on track. In many cases, it helps to plan your bedtime routine, adjust your daytime routine, and develop an awareness of your specific sleep needs. With a little planning, you can fall asleep easier, get enough sleep, and wake up feeling refreshed.
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