Here are some tips to help you get the best night sleep to wake up feeling energized!
- Let the sunlight help awaken you. Leave curtains open, if possible, or use bright lights when you wake up. The bright light helps the body to reset its biological clock.
- Do not nap during the day if you are having trouble falling asleep at night. The nap may interfere with your ability to fall asleep.
- Establish a regular bedtime and bedtime routine and follow them even on weekends. More than an hour's variation from the weekday schedule on the weekend can throw off your biological clock, making Monday morning a particularly difficult time. Avoid bright lights in the evening (which stimulate the body to stay awake). Try a warm bath before bedtime. This may help by relaxing the body and by lowering your body temperature once you leave the tub—a signal to the body that it is time to sleep.
- Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to
bedtime. It can keep you awake. Caffeine is a stimulant, which means it can produce an alerting effect. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.
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