If you must watch TV before bed, opt for shows that are lighter and more entertaining - and ideally stop watching all TV an hour before bed. Listening to discouraging reports on the evening news before bed might keep your mind racing throughout the night, Dr. "While the occasional nap can be a great reset for the rest of the day, it may rob you of the more important and restorative sleep that your body needs at night." "With extra time on your hands, or perhaps because of working from home, it may be easy and enticing to sneak in a daytime nap," Dr. Check your pillows to make sure they're right for you - pillows should comfortably support your head and neck. Keep temperatures cool, electronics to a minimum and bedding comfy yet simple. "Fresh air and exercise can help calm and tire you out while vitamin D from the sunshine helps regulate circadian rhythms to keep your sleep consistent," Dr. Kerr offers these tips for resetting your sleep schedule: Doing shift work, drinking alcohol, sleeping with a disruptive bed partner (like kids, your spouse or pets), snoring or sleep apnea or temperature changes in your bedroom can all throw off your sleep cycle, Dr. Other things can throw off your sleep cycle, too. is doable whether you went to sleep at 10 p.m. It's best to try to go to sleep and wake up at the same time each day - but only you can know if waking up at 6 a.m. Other research points to consistent wake-up times as a predictor of better sleep quality. From a scientific standpoint, research suggests that if your bedtime varies by more than 30 minutes each night, it can lead to less healthy daytime behaviors such as lack of physical activity. Kerr argues that pushing your bedtime back can throw off your sleep cycle. "If you go to bed later and still get up at the same time, you will get less sleep, but it won't throw off your sleep cycle."ĭr. If you push your wake time by sleeping late, we create a jet lag type of response," Miller explains. "Typically, varying your wake times is more detrimental to sleep than going to bed later. Miller says keeping your morning wake-up time the same every day - no matter what time you go to sleep - is the key to keeping your body in rhythm (although, ideally, you'd have the same bedtime and wake-up time each day). +26 more See all photos How your sleep cycle gets thrown off
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