A Good Days Sleep The first step in making a night-owl schedule a healthy one is to fit in adequate sleep. If you do happen to awake before reaching a solid 7 to 9 hours of sleep, fit in some naps throughout the day. Its the total sleep time in 24 hours that counts more than sleeping for longer stretches, says Belenky. The body takes a mini temperature dip around 4 p.m.—the perfect time for a siesta. Try some of these daytime sleeping tips from the National Sleep Foundation: Wear wraparound dark glasses on your way home from work to keep the daylight from triggering your internal daytime clock. Go directly to sleep after work. Resist turning on the TV, reading a thriller or anything else that might start your mind racing. To push your body temperature in the sleeping zone, keep the bedroom cool, between 65 and 70 degrees. Experiment until you get the optimal temperature for your body. Trick your internal clock by blocking out excess light and sound with eye masks, ear plugs, white noise machines, blackout shades and sound-absorbing curtains or carpeting. Disconnect yourself from your digital life. No cell phones, remote controls, answering machines or pagers (unless youre on call). Make your local delivery people aware of your sleep schedule and arrange for a neighbor to accept packages that are delivered before you awake. Ask family members to respect your sleep schedule. Sleep medication isnt recommended without a consultation with your physician, and then should only be used as a short-term fix.
Posted on: Mon, 21 Oct 2013 15:36:34 +0000
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