Feel much more refreshed and Energised

Getting in sync with the nature of the sleep-wake cycle of your body, or circadian rhythm, he is one of the most important strategies to achieve a good night's sleep.If a regular sleep schedule, going to bed and wake up at the same time each day will feel much more refreshed and energised than if the same number of hours of sleep at different times preserved. This is true even if your sleep schedule is only an hour or two changes. Consistency is vital.

Try to go to bed and get up at the same time each day. Keeping the sleep-wake schedule continuous assistance to install your internal body clock and optimise the quality of your sleep. Begin by setting a realistic timetable, which will work with your lifestyle. Choose a time when you usually feel tired, so without turning in bed.If you get enough sleep, you need to wake up naturally without an alarm. If you need an alarm clock to get up on time, you may need to set an earlier bedtime.

Avoid sleeping in, even on weekends or night it was too late. It may be tempting to sleep on the weekends, but even a few hours difference in waking time to change their internal clocks. Once more of his / day of sleep the week are different, the worse the symptoms of Jetlag similar experience. If you need to top up the night, choose to take a nap during the day, and not a dream. This strategy allows you to pay off sleep debt without disturbing your sleep-wake rhythm is natural, it often backfires in insomnia and throws you out of days.Be smart about the pile. As mentioned above, the nap is a good way to recharge your batteries and regain lost sleep. But if you are, as a rule, trouble falling asleep or sleeping through the night, napping can make matters worse. If insomnia is a problem for you, consider eliminating naps altogether or limiting them to 15 to 20 minutes in the evening.Fighting sleepiness after lunch. If you find yourself getting a way to sleep before going to bed, get up off the couch and do something mildly stimulating to avoid falling asleep, such as washing dishes, call a friend, or getting clothes ready for the next day. If you give in sleepiness, which can wake up later in the night and have trouble getting back to sleep.