How To Sleep Better
Establish a Sound Sleep Schedule
It might sound straightforward, but often life gets in the way of a consistent ‘normal bedtime’ and it’s all too easy to hit snooze in the morning.
A strict routine will help to ‘set’ your body clock, meaning you’ll be ready to ‘sleep’ or ‘wake’ at about the same time each day.
Your body builds a strong desire for sleep throughout your ‘wake time’. If you shorten this (by sleeping in), it will reduce the sleep drive and make it harder to fall asleep at night time.
Top Tips to Help get your Sleep Routine off to the Best Start
• Begin with mornings – to be able to adjust to a new bed time, you’ll need to make sure you feel sleepy at an appropriate time. That may mean getting up earlier. It’ll be tough to begin with, but it will be worth it in the long run.
• Small steps – if your new wake time is too hard to handle, ease your body into it by adjusting it by 15-minutes each morning until you reach your target
• Consistency is key – The best way to get your body on a new schedule is to stick with it – that means weekends too! So when deciding your wake time make sure it’s feasible for both weekdays and weekends
• Let there be light – Light exposure can decrease your body’s production of sleep-inducing melatonin, which can help you feel more alert. Get some morning sunshine, open the blinds, or if it’s winter turn up the lights!
• Time for Flordis ReDormin Forte –ReDormin Forte is a Flordis natural medicine for the relief of sleeplessness. If you’ve opted to try ReDormin Forte to help you establish healthy sleep patterns, it’s recommended that you take the tablet approximately 1 hour before your planned bedtime.
“I have too much to do in the evenings”
Bump up your evening schedule so that you eat dinner, gym, or watch TV an hour earlier. Can you shorten each activity by 15 minutes? Or alternate activities so that you can move your bed time forward?
“I’m just not an early bird”
It doesn’t matter what time you wake – just that you are consistent. Make sure that the time you set is feasible for you. Don’t let it be too early or inconsistent with what you are used to. Perhaps your body responds better to a later bed time and wake time.
“I can’t get to sleep earlier” or “I can’t stay up that late”
Work with your body clock. Don’t go to bed if you don’t feel tired – you’ll only lie awake reinforcing bad habits. Give yourself time to adjust to your new routine, it won’t happen overnight. You may be able to help yourself by reducing light and noise at bedtime with a sleep mask or ear plugs.
Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional.
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3. Lataster MJ & Brattstrom A. Notabene Medici. 1996;4:182-185.