Start by asking yourself: How many hours of sleep do I need to feel really refreshed? If the answer is 8, and you normally get up at 6 a.m., you should be in bed by 10 p.m. That means you need to call it a day by 9 p.m. to give yourself an hour to wind down and wash up.
Try this bedtime ritual to help you get the beauty sleep you need.
Set a bedtime that works with your schedule, both during the week and on weekends, and stick to it.
4-6 hours
before bed, do not eat or drink anything containing caffeine
2-3 hours
before bed, do not eat a full meal
60 minutes
before bed, turn off all electronics (unless you are a doctor on call, blackberries, cell phones and pagers should not enter the bedroom) and dim the lights. In the middle of your brain is something called the pineal gland. It releases melatonin, the hormone that readies the mind and body for sleep in response to lowered light levels.
30 minutes
before bed, have something to drink. Water is preferable, but warm milk can help soothe you to sleep.
5 minutes
before bed, make sure your bedroom is dark, quiet and slightly cool. The ideal sleeping temperature is 65°F.
Wake up at the same time every day, during the week and on weekends
Helpful hint:
Reserve the bedroom for sleep and sex only. You are strengthening the association between your bed and sleep. Do not bring work into the bed, watch TV, talk on the telephone, or perform any other wakeful activities.
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