What are some tips for getting a goodnight's sleep? Control things you can control like wake-up and bed time. If you ever heard the term, "sleep hygiene" that's what physicians and sleep specialists discuss...
If you ever heard the term, "sleep hygiene" that's what physicians and sleep specialists discuss when talking about getting a good night sleep. They will promote you staying asleep once you get asleep. As far as daytime behaviors things you can easily control: wake-up time and bed time. If you want to affect your night's sleep you set your daytime wake up time first. Keep that as consistent as you can, both in terms of weekdays and weekends if you can. We all socialize, Friday and Saturday nights we all want to go out so those things happen. But it has to be close as you can keep the wake up times on weekends to weekdays to have less trouble trying to fall asleep at night.
Kids who don't have summer jobs and there is no school they have no particular reason to get up early.
And they get up late and then it sets their clock back. So yes you get up late and then you fall asleep late. But the problem isn't bed time the problem was the wake-up time. You got pushed to 12 so you are going to stay awake for another 10 hours or 12 hours and there you go. For most adults we experience something called Sunday night insomnia. You work hard all week, you deserve some play time on Friday night and you go out and socialize.
And then Saturday night you decide to do the same thing. Sunday you sleep in late, blow off church, wake at noon, watch some football and then comes Sunday night. You got that important meeting the next day or presentation and you just can't fall asleep. It's not because of what you did the night before, it's because you set your clock differently. So you physically cannot fall asleep better. So as best as you can, try and keep your wake up time as close to the same as you can. Again nothing is perfect and nobody is saying you have to be Draconian about it. But you can define that if fall asleep at a regular time as well.
B: During the day some physical activity tends to help promote sleep. People who tend to be couch potatoes or have a very sedentary life have a much higher risk for things like insomnia than people who have active lives. There is a little bit of caveat to that in the sense that if people do lots of physical activity right before bedtime, there may be a tendency for them to have some insomnia. If they worked out heavily right before bedtime it may take another couple of hours to feel sleepy, push their time back a bit. That's not for everybody but I would say be careful about heavy physical activity right before bedtime you may find that you have some problems.
