![]() ![]() ![]() Practice relaxing bedtime routines like listening to music, getting a massage, or taking a hot bath. Before going to bed, avoid alcohol, alcoholic beverages, caffeine and nicotine. In addition, certain activities will help you fall asleep more easily, for example: regular exercise (avoid bedtime), increased exposure to sunlight during the day and reduced exposure to sunlight. For those who have trouble sleeping can create the right environment for sleep and prepare to sleep earlier. Pay attention to changes in your circadian rhythm if you work irregular shifts or go to bed at different times of the week. Once you get used to it, you can easily go to bed at night and wake up at the same time every day without an alarm clock. Once you get used to going to bed and waking up at the same time every day, your brain will adapt to this schedule. The circadian rhythm helps you to know when you wake up in the morning and your natural bedtime. Do you feel rested after 7 hours of sleep? Or do you need at least 8 hours or 9 hours? After waking up at night, are you sleepy during the day? Are you dependent on caffeine to keep you going all day? If you sleep with someone else, does that person notice any problems with your sleep? Circadian rhythms also determine your natural morning wake-up schedule and bedtime. Here are some reference questions for you to help you evaluate and calculate your sleep time. Some people find it comfortable to get at least 9 hours of sleep each night, while others of the same age may find that 7 hours of sleep is appropriate. However, each person's sleep needs are different even within the same age group. For example, an infant may need up to 17 hours of sleep a day, while an older adult may need only 7 hours of sleep a night. So, what time is the best time to go to bed? Sleep time can be different for each person, but you need to know how much sleep you need, this amount varies by age, society, family responsibilities. In fact, due to work schedule or childcare makes it impossible for you to sleep early and wake up early. ![]() In an ideal world, you could comfortably go to bed early then wake up early, completely rested to prepare for the productive day ahead. ![]()
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