Here are some measures you can take to help you get a good night’s rejuvenating sleep, and some of them you may never have realized could be a problem source or a problem solver.
Turn off blue light sources: The soft blue glow from a cell phone, digital alarm clock or PDA can emit waves that interfere with your sleep. Turn them off and remove them a distance from you at night.
Avoid long and/or late naps: A nap of 10 to 15 minutes is considered a power nap and can help rejuvenate and keep you going, but longer naps or naps closer to bedtime can ruin your night’s sleep.
Don’t look at the clock if you awake during the night: This is a psychological matter. Say if you awake at 2 a.m. but don’t have to get up until 6 a.m., staring at the figure “2” will interfere with your ability to get back to sleep. Problem is, unless you set an alarm, if you ban the clock, how do you know when it’s time to get up?
Keep to a steady sleep/awake rhythm: Go to bed at the same time every night and arise at the same time every day. This sets your body’s circadian rhythm, or body clock, which will make your sleeping experience better and more effective. And when you do get up from your night’s sleep, head for the daylight — or lights — to help you adjust to the new day.
Don’t drink anything within two hours of hitting the sack: This will help prevent nighttime trips to the toilet, which can ruin your whole night’s rest. And avoid alcohol within four or five hours of beddy-bye.
These are just some sleep hygiene tips and tricks. Remember, however, if you follow the best advice about sleeping and still feel tired and “out of it” in the daytime, you probably should seek professional help.