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| 1. Make a schedule, and stick to it |
| Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. As night approaches, levels of melatonin rise, becoming a signal to the body that it's time for bed. Production of melatonin is stopped by light -- so levels naturally fall as daylight approaches, getting you ready to greet the day. |
| To work properly, the release of this hormone needs to occur at regular times, said clinical psychologist and sleep expert Michael Grandner. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren't predictable and the body doesn't know how to respond. |
| Therefore it's important to have a standard wake up time, even on weekends, vacations or after a night of poor sleep. |
| 2. Don't lay in bed awake |
| It's a golden rule in sleep medicine, backed by "decades of data," Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it "can even beat prescription sleep medications." |
| "The best sleep tip you can ever give somebody is get up -- don't lay in bed awake but not sleeping," Grandner said. "Whether it's the beginning of the night or the middle of the night, if you've been awake for 20 or 30 minutes, get up and reset. Maybe you just need five minutes to get sleepy, or maybe an hour, but don't spend that time awake in bed." |
| Why is that so important? Because lying in bed awake can form an association in your brain that can lead to chronic insomnia, Grandner explained. Instead of being a restful spot where you peacefully fall asleep, your bed becomes an anxious place where you toss and turn and wake up tired. |
| Establishing that positive relationship between the bed and sleep can be beneficial on nights where your schedule has to be erratic due to work or travel, Grandner added. |
| "Let's say you need to go to bed extra early," he said. "The bed now has the power to help overcome your racing mind and allow you to fall asleep." |
| 3. Change your attitude about sleep |
| Many people view sleeping as the final thing they have to do in a jam-packed day, worth delaying to catch up on housework, schoolwork, office work or the latest binge-worthy television series. |
| That thinking needs to be changed, Grander said. |
| "Don't see your sleep as the amount of time you have left in your day," he advised. "See your sleep as the amount of time you need in order to set yourself up for a productive tomorrow." |
| It may sound like a small shift in thinking, but it's an important one, Grander added. |
| Most adults need between seven and eight hours of sleep to be fully rested, according to the US Centers for Disease Control and Prevention. So if a person needed to rise at 7 am each day, backtiming eight hours would require a bedtime of 11 pm. |
| "Now you know when you have to stop and get ready to go to bed whether you're done or not," Grander said. "The problem is we don't stop, and we don't disconnect. And that's to our detriment and it makes the next day more stressful." |
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