Sleep Cycle

• 1
  A sleep diary can track patterns to help adjust sleep cycles.diary and pen image by Alison Bowden from Fotolia.com
  
  Record your sleep patterns in a sleep diary. Make note of when you go to sleep, how long you sleep, when you wake up and how you feel.
  
  
• 2). Adjust your sleep schedule by establishing a regular bedtime and wake time to help you get in sync with your circadian clock, the part of your brain that drives your sleep patterns. Set a wake time that is an interval of 90 minutes so that you do not wake up during the deeper stages of your sleep cycles, the Helpguide website recommends. Count in 90 minute intervals from the time you go to bed until about the time you want to wake up. For example, if you go to bed at 10 p.m., you will want to wake up at 5:30 a.m. to get a better sleep instead of 6 a.m. or 6:30 a.m. By waking up earlier you will find it easier to get up and will feel more refreshed than if you slept longer. Stick to this schedule even on weekends.
  
  
• 3
  Sunlight helps reset sleep rhythms.Sun image by KPICKS from Fotolia.com
  
  Get outside each day in the sunlight for 30 minutes, the National Institutes of Health recommends. Light and darkness help regulate circadian rhythms and help the body reset itself. If you are a late sleeper, get outside in the morning to help you get used to getting up earlier.
  
  
• 4). Avoid napping after 3 p.m. Napping in the daytime can make it harder to sleep at night and robs you of much-needed sleep. If necessary, nap only for 10 to 15 minutes during the day.
  
  

Relaxation

• 1
  A bright computer screen can prevent the body from feeling sleepy.informatique image by gilles vall??e from Fotolia.com
  
  Stop working an hour before bed. The bright screen of a computer can keep you awake, according to the American Academy of Sleep Medicine. Try reading a book instead.
  
  
• 2). Take a hot bath to relax your body and mind.
  
  
• 3
  A comfortable bedroom temperature allows for a good sleep.thermometer image by Oleg Verbitsky from Fotolia.com
  
  Adjust your bedroom temperature to ensure it is quiet and cool---between 54 and 75 degrees Fahrenheit.
  
  
• 4). Get out of bed if you cannot fall asleep within 15 to 20 minutes. Go back to bed when you are tired.
  
  

Food and Drink

• 1
  Coffee is a stimulant that may disrupt sleep.coffee image by Horticulture from Fotolia.com
  
  Avoid caffeine and alcohol in the evenings. Caffeine in foods such as chocolate, colas, teas and coffee can take up to eight hours to cycle through the body, keeping you wide awake, The National Institutes of Health notes. Similarly, stimulants such as alcohol and nicotine disrupt sleep patterns. Alcohol may wake you up during the night when its effects wear off, causing nightmares or sweats. Likewise, nicotine will interfere with sleep.
  
  
• 2). Stop eating two hours before bedtime. Do not eat large meals, which may cause indigestion. Instead, eat a light meal or snack and a glass of milk, a proven relaxant, according to Cleveland Clinic. Also, avoid spicy foods if you are prone to heartburn.
  
  
• 3). Do not drink too many fluids at night. This will interrupt your sleep, waking you to urinate frequently.
  
  

Exercise

• 1
  Exercise reduces stress and leads to better sleep.exercise at the beach image by Pix by Marti from Fotolia.com
  
  Establish a regular exercise routine to help reduce stress and promote sleep quality.
  
  
• 2). Choose an exercise routine that is not too strenuous. Aerobic exercise is beneficial in helping you fall asleep faster, states the Mayo Clinic. Avoid high-intensity exercise or resistance training.
  
  
• 3). Stop exercising six hours before bedtime. Exercising before bed makes it harder for your body to relax and is linked to insomnia, according to the American Academy of Sleep Medicine.