Home
About Sleep Benefits of Sleep
Stages of Sleep
Healthy Sleep Habits
Dreaming
Mattress Selection
Sleep Resources
Snoring Snoring Causes
How to Stop Snoring
Snore Pillows
Snoring Mouthpiece
Sleep Disorders Insomnia
Sleep Apnea
Narcolepsy
Restless Legs
Shift Work - Jet Lag
Sleep Myoclonus
Kids' Sleep Disorders
Parasomnias Sleep Talking
Sleep Walking
Sleep Paralysis
Night Terrors
Night Sweats
Sleep Eating
REM Sleep Behavior
Bruxism
Sleep Help CPAP Equipment
Prescription Drugs
OTC Sleep Medicine
Natural Sleep Aids
Relaxation Techniques
Local Contacts

[?] Subscribe To This Site

XML RSS
Add to Google
Add to My Yahoo!
Add to My MSN
Subscribe with Bloglines


Your Sleep Schedule

Establishing a regular sleep schedule, and sticking to it, is essential when you're trying to achieve better sleep. If your bedtime fluctuates significantly (e.g. 9:30pm one night; 12:30am the next; 2am on weekends), your health can suffer.

better sleepSetting a regular sleep schedule helps your body and brain get used to falling asleep and waking up at a fixed time each day. This type of conditioning is a vital part of achieving better quality sleep that will benefit your physical and emotional well-being.

Your internal body clock is set by the natural rhythms of day and night, light and dark. If you make the effort to go to bed and get up at the same time each day you're reinforcing your body's natural response to these rhythms.


To prepare for sleep, you can also use lower levels of artificial illumination - like dimmer switches or table lamps as your light source - in the two hours leading up to your bedtime. Make sure your bedroom is complete dark during the night to maximize the quality of your sleep. If necessary, use light-blocking curtains or blinds on your windows or buy a good sleep mask to wear at night..

Then in the morning, be sure to get a good dose of bright light as soon as possible after awakening. Natural light, particularly bright sunlight, is optimal - but any bright light source will help. Also, exposure to bright light at the same time each morning will reinforce your body's internal clock, further helping to you feel sleepy at the same time every night.

Choosing a Regular Bedtime for Your Sleep Schedule

Select a time to go to bed that accommodates your lifestyle and allows you to get at least seven or eight hours of uninterrupted sleep.

The key to success is to stick with the same time for sleep every night. It could take several weeks for your body to fully adjust to the new routine.

If you're persistent and patient, you'll soon find that your body and brain is conditioned for a set bedtime and you will begin to feel sleepy as that hour approaches.

You'll be ready to fall asleep naturally, and your quality of sleep will improve. In addition, you will wake up at the expected time feeling more rested, refreshed and ready to take on the world.

Whatever sleep schedule you decide on, the key to success is to stick with it. It could take several weeks for your body to fully adjust to the new routine, so it's important to be realistic and not expect overnight miracles.

If you're persistent and patient, you'll soon find that your brain knows' 10pm is bedtime, and your body begins to feel sleepy as that hour approaches. You'll be ready to fall asleep naturally, and your quality of sleep will be much improved.

Related Information

Sleeping Habits
How to Sleep Better
Sleep Hygiene


Back to Better Sleep Better Life HOME from Sleep Schedule<




Page copy protected against web site content infringement by Copyscape


Share Your Comments

We welcome your insights about what you just read. Please leave a comment in the box below.

 


     


Quick Resources

better sleep

sleep articles

buy cpap

mattress reviews

better sleep


Today's Top Sleep Searches


buy cpap


Share Sleep Tips!

Do you have a great tip to share with others who are struggling with sleep? What works for you might help someone else. Click here to post on our forum.

sleep quotes


mobility advisor


Find more on sleep disorders
and other related information
at Yahoo Health.