Sleep
is not a habit and falling asleep can be unexpectedly difficult, even when
you're tired. We need sufficient amounts of daily sleep to perform at our best,
and even a few hours of sleep deprivation can leave us feeling groggy and slow
the next day.
If
you have trouble sleeping, take a look at these six steps to falling asleep
fast:
1. Lie down to
go to sleep only when you are sleepy.
2. Do not use
your bed for anything except sleep; that is, do not read, watch television,
eat, or worry in bed. Sexual activity is the only exception to this rule. On
such occasions, the instructions are to be followed afterwards, when you intend
to go to sleep.
3. If you find
yourself unable to fall asleep, get up and go into another room. Stay up as
long as you wish and then return to the bed room to sleep. Although we do not
want you to watch the clock, we want you to get out of bed if you do not fall
asleep immediately. Remember the goal is to associate your bed with falling
asleep quickly! If you are in bed more than about 10 minutes without falling
asleep and have not gotten up, you are not following this instruction.
4. If you still
cannot fall asleep, repeat step 3. Do this as often as is necessary throughout
the night.
5. Set your
alarm and get up at the same time every morning irrespective of how much sleep
you got during the night. This will help your body acquire a consistent sleep
rhythm.
6. Do not nap
during the day.
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