The National Sleep Foundation recommends adults get seven to nine hours of sleep each night. But if you suffer from poor sleeping habits, insomnia, anxiety or any other condition that disrupts your sleep, you know how that lack of sleep can affect your daily life. Sometimes, getting the recommended amount of sleep is simply not possible. Luckily, with some changes to your sleep routine and habits, you can reform your sleep so that you live a healthy lifestyle even with sleep issues.
Step 1
Establish a predictable sleep routine that you follow each and every day, suggests HelpGuide.org. This means going to bed at the same time every night, and getting up at the same time each morning. This retools your body's clock so when bedtime rolls around, you begin to feel sleepy. While it may be tempting to stay out late on the weekend and sleep in late the next day, try not to disrupt your sleep routine when you already suffer from sleep issues; it can be confusing to your body and leave you even more tired than before.
Step 2
Nap only if you absolutely need to. Naps should be avoided, since they can disrupt your body clock and wreak havoc on your nighttime routine. If you must nap because you're having trouble functioning, ensure that your nap lasts no longer than an hour, suggests SleepEducation.com. Set an alarm, if possible, and give yourself time to wake up and become productive again.
Step 3
Snack on high-energy foods throughout the day to keep your energy levels high, even if you've had a particularly difficult night, suggests the University of Maryland Medical Center. Avoid foods and drinks that can make you feel awake for a short period of time, resulting in an even deeper crash later. Coffee, colas, chocolate and energy drinks give you artificial energy, while high-protein foods like beef jerky and nuts give you energy that lasts without a sugar-fueled crash later on.
Step 4
Educate your friends and family members about your sleep issues. They may become offended when you want to turn in early on a Friday night, but if you've properly explained your sleep issues to them, they may be more respectful of your sleep routine and bedtime rules.
Step 5
Schedule an appointment with your doctor if simple lifestyle changes don't make a difference in your sleep habits or quality of life. You could be suffering from a medical condition, like insomnia or sleep apnea, which makes it difficult to sleep through no fault of your own. Prescription medications, sleep apnea machines or other changes may be suggested to help you get a better night's sleep for a healthier lifestyle.
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