You might be turning your clocks back one hour next weekend, but for many of us, it can take as much as three days to adjust to the change in normal sleeping patterns. Which is not great news for people who already struggle to get enough sleep. According to the Mayo Clinic , most adults typically need between seven and eight hours of sleep per night. If you're not making those numbers, try these tips to help you sleep like a log (if that's how you'd actually like to sleep):
Approach your bedroom as a nest, which encourages sleep. Try to block out excess light and noise, especially from alarm clocks and cell phones. Draw the curtains and keep your windows open enough so you can get some fresh air (studies show fresh, cool air promotes sleeping ).
Your bed should be inviting and comfortable. (After all, you spend about a third of your day in it.)
Help your mind and body be ready for sleep. Try not to eat big meals at least three hours before bed or your body will still be digesting it. But don't go to bed hungry, either (it can be difficult to turn down the volume of pangs in your stomach).
Avoid exercise for at least three hours before lights-out, or your body will still be buzzing from the activity.
Keep your mind quiet as well: calm is critical to beginning and prolonging the sleep process. Avoid watching over-stimulating movies or TV shows.
Many people accept feeling fatigued as something they just have to live with. But they don't have to. If you're having trouble getting to sleep or staying there, there might be a real medical issue that's the cause and warrants attention. Talk to your doctor if your sleeplessness is prolonged and is interfering with your ability to function during the day.
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