Sleep Tips

Instructions Step 1: Consult physician Consult a physician or sleep specialist to determine whether you have a disorder, such as sleep apnea, that interferes with your ability to achieve REM sleep. TIP: Recognize REM sleep by more rapid breathing and limb immobilization. Step 2: Strive for quality sleep Strive for an overall quality sleep experience …

Transcript Man: Waking up in the middle of the night? Woman: Quick tips! Man: Try wetting a towel with cold water and lightly wiping your arms, legs and torso to get back to sleep fast. Cool!

Instructions Step 1: Set a daily routine Make a long-term plan to discipline yourself to get up early. Set the alarm to wake up earlier than needed at first. Then set the clock across the room with a new rule: once up, no going back. Step 2: Get to bed earlier than normal Get to …

Instructions Step 1: Time your workouts Get some exercise during the day. People who are physically active fall asleep faster and sleep better overall, as long as they don’t exert themselves within three hours of bedtime. Step 2: Get off the cell phone Turn off your cell phone at least an hour before going to …

Instructions Step 1: Chill the room Turn down the heat or turn up the air-conditioning: Research shows that people sleep best in rooms that are between 60 to 68 degrees Fahrenheit. But wear socks to bed if your feet are chilly; though your core body temperature should be cool, your feet should be toasty. Step …

Instructions Step 1: Set a time Determine what time you want to wake up and eat breakfast in the new time zone. Step 2: Fast Avoid eating anything for the 12 to 16 hours before you want to wake up. Step 3: Eat Eat a healthy and nutritional meal with high caloric value after your …

Instructions Step 1: Take stock Take stock of your lifestyle habits and health condition. Alcohol consumption, medical problems, and medications can all interfere with a good night’s rest, especially as we age. TIP: Ask your doctor if you have any conditions commonly experienced by older adults, including sleep apnea, sleep phase disorder, periodic limb disorder, …

Instructions Step 1: Make time for sleep Make time for sleep no matter how hectic your daily schedule, and commit yourself to going to bed and getting up at the same times each day. TIP: Adults require about 8 hours of sleep, but the amount varies among individuals. Step 2: Rule out disorders Rule out …

Instructions Step 1: Know the signs Know the signs of sleep bruxism: Worn down, loose, or sensitive teeth; waking up with a headache or sore jaw; tongue indentations; and chewed-up patches on the inside of your cheeks. If you notice these, see your dentist. An abnormal bite and crooked teeth are sometimes the problems. TIP: …

Instructions Step 1: Keep temperature cool Keep the temperature in your bedroom no higher than 65 degrees Fahrenheit. If the room is dry, get a humidifier. Step 2: Avoid alcohol Cut back on the alcohol. Under the influence of alcohol you will fall asleep faster, but won’t sleep as long. Step 3: Avoid caffeine and …

Instructions Step 1: Get up earlier Begin the transition six days before the clock changes by going to bed and getting up 10 minutes earlier each day than the previous one. If you have kids, make them do the same. Step 2: Let in the light During those six days, get some sunlight as soon …

Instructions Step 1: Give yourself time to digest Eat no less than four hours before turning in. Avoid any before-bed snacks, especially grains and sugars. Step 2: Digest high protein Digest high-protein food, such as meat, fish, greens, and eggs, late in the day. The amino acid L-tryptophan, which these provide, will release melatonin and …

Instructions Step 1: Drink caffeine Drink beverages with lots of caffeine but little or no sugar. Avoid energy drinks, as they are high in sugar, which will make you crash hard later. Step 2: Be active Be physically active throughout the day. Take walks periodically get your blood flowing. Step 3: Eat protein-rich food Eat …

Instructions Step 1: Find a quiet place Find a place at work where you can sleep uninterrupted for at least 20 minutes—your office or cubicle, the backseat of your car, an underused conference room, the mailroom, under your boss’s desk when they’re away TIP: Major cities like New York now have nap pods that you …

Instructions Step 1: Develop a routine Develop a good sleep routine and stick with it. This takes some trial and error to see what works for you. For example, counting backwards puts some people to sleep, but it makes others nervous. Step 2: Avoid naps Avoid taking naps that are longer than 20 minutes. You …

Instructions Step 1: Pick a schedule Pick one of two polyphasic schedules: Uberman Sleep, where you take 20 to 30 minute naps every four hours, or Dymaxion Sleep, where you snooze for 30 minutes every six hours. Step 2: Start your new schedule Start your new sleep schedule. Expect to suffer through sleep deprivation for …

Instructions Step 1: Avoid triggers before bed Alcohol, large meals, sedatives, and antihistamines excessively relax throat tissue, causing vibrations that lead to snoring. Consume your last drink about four hours before bedtime, and try not to eat anything right before bed. Step 2: Try sleeping on your side Sleep on your side. Sleeping on your …

Instructions Step 1: Let the sun shine Open your bedroom curtains when you turn in; the morning light will make it easier for you to wake up by telling your brain it’s time to get going. Step 2: Buy an alarm Buy the loudest, most shrill alarm clock you can find. If you have a …

Instructions Step 1: Figure out time you must wake up The evening before the big day, figure out exactly what time you need to be up in the morning. Work backwards from the time of your appointment, factoring in how long you’ll need to shower, have breakfast, and so on.Subtract the total amount of time …