Help Yourself Sleep Better
Each of the problems listed so far has a potential solution, of course, but before we get into specifics, it's helpful to first recognize that you want to sleep well, i.e, seven to nine hours of interrupted sleep each night. Just setting that intention will help you get on the path to a good night's sleep.
Go to sleep and wake up at the same times. Your body loves regularity. If you are someone who sleeps very late on the weekends and then has trouble waking up for work on Monday, or if you sometimes stay up late and then crash the next evening, you aren't helping yourself.
Instead, figure out what time you need to wake up on most days. Let's say it's 6:30. Count back eight hours (seven if you're used to going to bed late) and plan to be in bed at 10:30. Do whatever it is you need to do so that you're in bed at that time (brush your teeth, wash up, be in pajamas, etc.).
Then once you're in bed, put on some music if you want, turn off the lights, and close your eyes. If after 15 minutes you are still awake, read for a little bit. Just try to stay in bed and relax.
At 10:30 P.M. the next night, start the whole process again. Within a few nights you should be sleeping well. If you're not, go through the list above and try to figure out what the problem is. Are you drinking too much coffee? Worried about the next day's appointments?
Work on each possible issue as you need to, but stick to the sleeping schedule, give or take a half hour or so, based on your sleep needs (maybe you do only need seven hours, or maybe you need nine). Getting regular, good sleep may take a few weeks of planning and adjustment, but the rewards are amazing in terms of energy, mood, and health.
No matter what time you actually fall asleep, get out of bed and into sunlight (even if you just stand in front of a window) at 6:30. Try to exercise a little, too, at 6:30. Do some stretches, some yoga, or even dance to the radio. The combination of light and activity will start to set your internal clock, which will encourage better sleep.
Napping
Napping during the day is great for some people, but only if your nap lasts for less than a half hour (10 to 15 minutes is perfect for most people).
If your naps last too long, then they may interfere with your nighttime sleep, but at the same time, they might not be long enough to truly be restful. This is especially true if you're taking naps when you should be doing something else, such as working.
