WHAT CAN AN INSOMNIAC DO TO GET A GOOD NIGHT’S SLEEP?

Family Circle - - HEALTH -

Never go to bed too early.

This is the big­gest mis­take in­som­ni­acs make. Af­ter be­ing ex­hausted all day, they think turn­ing in early will let them catch up on missed sleep. Not true. Ei­ther they won’t be able to fall asleep (be­cause their bi­o­log­i­cal clock is not ready), or they’ll fall asleep for a few hours only to wake later on.

Peo­ple with in­som­nia need to go to bed and wake up on a pre­de­ter­mined sched­ule. This al­lows the brain to “know” when to sleep and when to be awake. If you’re not sure what your sleep sched­ule should look like, start with the time you need to be up on week­days and count back­wards 7.5 hours (the av­er­age sleep cy­cle of 1.5 hours mul­ti­plied by 5, which is the num­ber of sleep cy­cles the av­er­age per­son has). So if you wake up at 6:30 a.m. to get your kid out the door on time, your bedtime is 11 p.m. Re­mem­ber, this is an av­er­age. If you man­age well on 6.5 hours of sleep, test that tim­ing by see­ing if you can wake up then with­out an alarm.

Newspapers in English

Newspapers from USA

© PressReader. All rights reserved.