steps
- Determine the time you wake up every morning. Set your alarm for that time. If possible, set alarms to wake up early to gradually awaken.
- Refraining from alcohol, caffeine, cigarettes, and drugs that can affect your sleep. Continue the non-use of these products during the duration of the test (Consult your doctor before abstention prescribed medicines).
- Go to sleep every night when you feel tired. If you can not fall asleep quickly, stand up and read, doodle, or make some other low-impact activity until you feel tired enough to sleep. At first you can get up before the desired time, but his body must adapt to a few days.
- Try to avoid taking naps. If you need to take a catnap of 10-15 minutes is fine, but others just go to bed when you're tired, although it is early in the evening.
- Follow the routine for two weeks. After two weeks your body is known to have to get up to, for example, 7 am, so you start to feel tired at midnight if your body needs 7 hours of sleep.
- Adjust your bedtime, as required to offset the new touch of times.
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