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Develop daytime habits that promote sleep.

Don't nap during the day. If you feel compelled to do so, either nap for only 20 minutes or for 90 minutes. (Ninety minutes would allow you time to complete a full cycle of REM sleep.) And be sure not to nap past 3:00 PM.

Avoid alcohol, caffeine, and exercise before bedtime. Make it 4-6 hours for the first two, and at least two hours for the latter.

Expose yourself to sunlight within one hour of waking. This will help reset your body's biological clock.

Exercise for at least half-hour three times a week. Recent studies have found individuals who exercise for 20-30 minutes every other day were able to cut the time required to fall asleep in half and increase amount of sleep by an hour.

Next, we'll attack your sleeping environment.

 
Questions or Concerns? Email ashleymyers_2010@depauw.edu