Healthy Sleep Tips
Establish a regular schedule - go to bed and get up at the same time every day.
Depriving yourself of sleep during the week and compensating on the weekends is unhealthy. Doing so throws off your sleep/wake cycle..
You will function better when you sleep at night and act in the daytime. Biological clocks are parallel to night/day cycle. In other words, there is a decrease in cognitive and motor skills during the brain’s biological nighttime. Even when you're awake, your body knows when it should be sleeping and reacts accordingly with slower or delayed functions and responses.
Get continuous sleep. Disrupted sleep is not restorative.
Avoid long daytime naps (it will disrupt your sleep/wake cycle)
Best time to take a nap is between 1:00-4:00 PM and should be not longer than 15-30 minutes. Anything longer will effect your ability to get a quality night's sleep.
Make up for lost sleep by going to bed early instead of sleeping in.
Though it is so tempting to sleep in on the days you're tired or have nothing to do, your body craves consistentcy and will perform better if you wake up at the same time each day. If you need to catch up on sleep, go to bed early and wake at your normal time.
Return to sleep