1. Keep a regular sleep schedule.
-Set a regular bedtime every night.
-Wake up at the same time everyday.
-Take naps during the day to help make up for lost sleep from the previous night but also be smart about napping.
-Fight the after dinner drowsiness
2. Naturally regulate your sleep-wake cycle.
-Spending most of the day inside tends to make you more sleepy because it takes your body away from natural light. Taking your body away from natural light can cause your body to produce more melatonin which causes you to become sleepy.
-To increase light exposure during the day:
*remove your sunglasses.
*spend more time outside during the day.
*let as much light into your house and/or work place.
-boost melatonin at night:
*turn off tv, computer, and all electronic devices
*don't use your cell phone
*make sure the room is dark when it's time to sleep.
3. Create a relaxing bedtime routine
-keep noise down
-keep the room a cooler temperature
-make sure your bed is comfortable
4. Eat right and exercise regularly
-no big meals before bedtime
-avoid alcohol before bed
-cut down caffeine
-avoid drinking too much liquids before bed.
Kathleen Kimmell
http://www.helpguide.org/life/sleep_tips.htm
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