You’re catching a 5 a.m. flight tomorrow. Your boss, a true early bird, has set an unbearably early weekly meeting. School is starting, and you have to rise and shine to goose the family into gear. The clock has rolled back, and suddenly you’re climbing out of bed in the dark.
Those are the nights you crawl into bed early and beg for sleep — all too often in vain.
“This has happened to me many times unfortunately,” said Dr. Phyllis Zee, director of the Center for Circadian and Sleep Medicine at Northwestern University Feinberg School of Medicine in Chicago. “If you’re unable to fall asleep, don’t worry about it. It will not help.”
Sleep specialist Dr. Raj Dasgupta has similar guidance.
“My general advice is ‘don’t force it’ because that worry about getting those zzz’s will begin to ruminate in your mind, making matters worse,” said Dasgupta, an associate professor of clinical medicine at the Keck School of Medicine at the University of Southern California.
“The reality is that often the harder we try to relax and transition into sleep, the more we worry that we’re losing precious sleep time, making the elusive ‘good night’s sleep’ more difficult to obtain, ” he said via email.
If your sleep chronotype — the time your body is naturally programmed to want to sleep — is that of a night owl (late to bed, late to rise), those nights (and subsequent days) can be especially rough, experts say.
Here are some tried-and-true tips from experts on how to ease those “please-let-me-get-to-sleep” worries.
Kilito Chan/Moment RF/Getty Images
Meditation can help quiet the mind and let you get to sleep.
1. Don’t try for the impossible
First, unless you’re a morning lark, don’t try to fall asleep at 9 p.m., which may be much too early for your body clock. It only sets you up to fret.
Instead, “start dimming lights at 8 p.m. to 9 p.m.,” Zee advised, and aim for a 10 p.m. bedtime.
You also want to avoid blue light, which tricks your brain into “thinking it’s still daytime. This prevents the release of key hormones like melatonin, which help you sleep,” Dasgupta said.
“Blue light is emitted by electronic devices like smartphones and computers,” he said, so be sure to avoid those as well as bright lights during the two hours before bedtime.
2. Meditation, mindfulness and breathing
Being stressed about sleeping is “a huge barrier from getting refreshing sleep,” Dasgupta said, and can “worsen existing sleep issues such as insomnia.”
Fight back with mindfulness and meditation to promote calmness, he suggested. “(These practices) can help quiet the mind and body, making the transition into sleep easier and hopefully pleasant,” he said.
One of the best ways to help you fall asleep is to focus on breathing, experts say.
“One technique is the ‘4-7-8 breathing method,’ which has been shown to reduce stress,” Dasgupta said. “Take a deep breath for four seconds. Hold your breath for seven seconds, then slowly release your breath and exhale while counting from one to eight. Repeat these steps several times and then pause and notice if you feel more relaxed.”
3. Introduce daylight
When that all-too-early alarm goes off, immediately turn on bright lights, Zee said. That tells your brain it’s daylight and helps shut off melatonin production.
Then get into some sunlight as soon as you can, experts suggest.
“Natural sunlight during the day helps keep your circadian rhythm healthy,” Dasgupta said. “This improves daytime energy as well as nighttime sleep quality.”
4. Plan a power nap
You might want to plan a 20- to 30-minute power nap in the early afternoon that day and then try your best to go to bed earlier that night as well, Zee said. Your “sleep drive” will be high, she said, due to being “sleep deprived the night before.”
It will be “easier to fall asleep around 10 p.m. to 10:30 p.m. and get some catch-up sleep,” Zee said.
5. Avoid alcohol and sweets
Avoid consuming caffeine after lunch and avoid alcohol near bedtime, “as both can disrupt sleep,” Dasgupta said. “If hungry after dinner, keep snacks small, sugar free and easily digestible so as to not disrupt sleep.”
That middle-of-the-night call
What if you’ve done all this and happily dozed off, but you live in California and confused relatives call you at 6 a.m. or 7 a.m. ET — which would be 3 a.m. or 4 a.m. PT?
Here are the rules for that scenario, according to Dr. Vsevolod Polotsky, professor of medicine and director of sleep research in the Division of Pulmonary and Critical Care Medicine at the Johns Hopkins University School of Medicine.
- Don’t turn the light on.
- Try to calm down, finish your conversation promptly and go back to bed.
- If you cannot fall back to sleep in less than 10 minutes, go to another room, turn on a dim light and try to read a boring book. (No electronic devices allowed, Polotsky said. They emit blue light that will wake you up.)
- Do not check your email or text messages. In fact, do not use your smartphone, computer, e-reader or TV (again, due to the blue light stimulation).
- Do not do dishes, go outside or exercise.
- Meditate or relax and think about something pleasant.
So relax, don’t worry and sweet dreams!
___
-
10 tips for managing insomnia
megaflopp // Shutterstock
Some people have no problem falling asleep mid-sentence; for others, they can read hundreds of sentences in bed and still not feel tired. Not being able to fall asleep is a condition called insomnia, a common sleep disorder that impacts between 10% and 30% of adults. Sunday Citizen compiled recommendations and best sleeping practices for those struggling with insomnia, citing a collection of medical and expert reports.
Insomnia makes it difficult to fall asleep or remain asleep, and without enough rest, it’s natural to be tired, cranky, and foggy for the rest of the day. Contrary to popular belief, this disorder is not determined by the number of hours of sleep or how much time it takes to fall asleep; everyone is different in their sleep needs and the amount of time it takes to fall asleep.
Insomnia comes in a variety of forms, each with its own set of symptoms, sleep issues, and length of occurrence. Some of the most common causes of insomnia are stress, travel, lifestyle habits, and eating late. Temporary insomnia typically lasts less than a week. When it’s caused by stressful situations, it usually goes away after the event is resolved. Short-term insomnia lasts one to three weeks, but long-term or chronic insomnia lasts longer.
According to a 2018 study carried out by researchers at the Perelman School of Medicine at the University of Pennsylvania, 1 in 4 people in the United States experience insomnia each year; about 3 in 4 of these people recover fully without developing chronic insomnia. This study shows the prevalence of poor sleep. However, by adopting habits that promote better sleep, some of the factors that cause insomnia can be managed.
megaflopp // Shutterstock
Some people have no problem falling asleep mid-sentence; for others, they can read hundreds of sentences in bed and still not feel tired. Not being able to fall asleep is a condition called insomnia, a common sleep disorder that impacts between 10% and 30% of adults. Sunday Citizen compiled recommendations and best sleeping practices for those struggling with insomnia, citing a collection of medical and expert reports.
Insomnia makes it difficult to fall asleep or remain asleep, and without enough rest, it’s natural to be tired, cranky, and foggy for the rest of the day. Contrary to popular belief, this disorder is not determined by the number of hours of sleep or how much time it takes to fall asleep; everyone is different in their sleep needs and the amount of time it takes to fall asleep.
Insomnia comes in a variety of forms, each with its own set of symptoms, sleep issues, and length of occurrence. Some of the most common causes of insomnia are stress, travel, lifestyle habits, and eating late. Temporary insomnia typically lasts less than a week. When it’s caused by stressful situations, it usually goes away after the event is resolved. Short-term insomnia lasts one to three weeks, but long-term or chronic insomnia lasts longer.
According to a 2018 study carried out by researchers at the Perelman School of Medicine at the University of Pennsylvania, 1 in 4 people in the United States experience insomnia each year; about 3 in 4 of these people recover fully without developing chronic insomnia. This study shows the prevalence of poor sleep. However, by adopting habits that promote better sleep, some of the factors that cause insomnia can be managed.
-
10 tips for managing insomnia
Erickson Stock // Shutterstock
Various factors cause insomnia, many of which can be addressed through lifestyle changes. Other factors are linked to medical issues that an individual may not be aware they have, such as disrupted breathing due to sleep apnea. Consulting a doctor will rule out underlying medical problems that may be interfering with healthy sleep.
The diagnosis of insomnia often involves a physical exam for symptoms of medical issues linked with insomnia. Doctors also review sleep-wake patterns and the level of daytime sleepiness to identify insomnia and its cause. If the cause can’t be clearly identified, a sleep study is performed to track and record a wide range of bodily functions. This study paints a clearer picture of the underlying cause.
Erickson Stock // Shutterstock
Various factors cause insomnia, many of which can be addressed through lifestyle changes. Other factors are linked to medical issues that an individual may not be aware they have, such as disrupted breathing due to sleep apnea. Consulting a doctor will rule out underlying medical problems that may be interfering with healthy sleep.
The diagnosis of insomnia often involves a physical exam for symptoms of medical issues linked with insomnia. Doctors also review sleep-wake patterns and the level of daytime sleepiness to identify insomnia and its cause. If the cause can’t be clearly identified, a sleep study is performed to track and record a wide range of bodily functions. This study paints a clearer picture of the underlying cause.
-
-
10 tips for managing insomnia
Maria Symchych // Shutterstock
Sleep journals are a tool doctors can use to find out how much and how well a patient sleeps. In these journals, sleep patterns are recorded for a few weeks to identify things that may be interfering with a patient’s sleep. Sleep journals can be as simple as a sheet of paper with a template guiding patients on what information to fill out.
For patients who prefer not to use paper, phone apps are available to keep track of sleep and other vital information doctors might need. Because the information required for different forms of insomnia differs, it’s best to consult a doctor about what to include in the journal and the duration of tracking sleep.
Maria Symchych // Shutterstock
Sleep journals are a tool doctors can use to find out how much and how well a patient sleeps. In these journals, sleep patterns are recorded for a few weeks to identify things that may be interfering with a patient’s sleep. Sleep journals can be as simple as a sheet of paper with a template guiding patients on what information to fill out.
For patients who prefer not to use paper, phone apps are available to keep track of sleep and other vital information doctors might need. Because the information required for different forms of insomnia differs, it’s best to consult a doctor about what to include in the journal and the duration of tracking sleep.
-
10 tips for managing insomnia
Canva
Caffeine, nicotine, and alcohol are stimulants that can disrupt sleep. People with insomnia often experience fatigue due to their lack of sleep and use stimulants to help them feel less tired. However, stimulants have been linked to difficulty sleeping, resulting in a counter-productive attempt to treat insomnia.
Alcohol, which can also act as a sedative, prevents deeper stages of sleep necessary for adequate rest. Caffeine is also a common substance in coffee, soda, and other foods. Reducing caffeine intake by opting for decaffeinated products is a good practice. It’s also advisable to avoid consuming any of these substances at least six hours before bedtime.
Canva
Caffeine, nicotine, and alcohol are stimulants that can disrupt sleep. People with insomnia often experience fatigue due to their lack of sleep and use stimulants to help them feel less tired. However, stimulants have been linked to difficulty sleeping, resulting in a counter-productive attempt to treat insomnia.
Alcohol, which can also act as a sedative, prevents deeper stages of sleep necessary for adequate rest. Caffeine is also a common substance in coffee, soda, and other foods. Reducing caffeine intake by opting for decaffeinated products is a good practice. It’s also advisable to avoid consuming any of these substances at least six hours before bedtime.
-
-
10 tips for managing insomnia
Stock-Asso // Shutterstock
The environment you sleep in contributes to your sleep or lack of it. The light and sound in the environment are two factors that affect a person’s comfort as well as the amount and quality of sleep they get. To get better sleep, it’s a good idea to reduce exposure to light and create a dark space.
Reducing undesirable noises with a fan or another source of white noise makes it easier to fall asleep. The comfort of the bedroom is also a contributing factor to the amount of sleep an individual gets. Lowering the thermostat to keep the atmosphere cool and lower the body’s core temperature is also a great way to keep the environment comfortable for sleep.
Stock-Asso // Shutterstock
The environment you sleep in contributes to your sleep or lack of it. The light and sound in the environment are two factors that affect a person’s comfort as well as the amount and quality of sleep they get. To get better sleep, it’s a good idea to reduce exposure to light and create a dark space.
Reducing undesirable noises with a fan or another source of white noise makes it easier to fall asleep. The comfort of the bedroom is also a contributing factor to the amount of sleep an individual gets. Lowering the thermostat to keep the atmosphere cool and lower the body’s core temperature is also a great way to keep the environment comfortable for sleep.
-
10 tips for managing insomnia
Canva
While some can sleep with the light turned on, others prefer the lights turned off. Yet, no matter an individual’s preference, there are certain effects of light that affect sleep. White light, like sunlight, is made up of all the colors of the visible light spectrum, which affects alertness, hormone production, and sleep cycles.
Blue light, on the other hand, is a portion of the visible light spectrum. At night, it suppresses the secretion of melatonin, a hormone that makes us feel drowsy. Blue light deceives the brain into staying alert at night, making it difficult to sleep. A good practice is to stay off blue light-emitting devices—or use blue light-blocking filters on screens—at least an hour before your scheduled bedtime.
Canva
While some can sleep with the light turned on, others prefer the lights turned off. Yet, no matter an individual’s preference, there are certain effects of light that affect sleep. White light, like sunlight, is made up of all the colors of the visible light spectrum, which affects alertness, hormone production, and sleep cycles.
Blue light, on the other hand, is a portion of the visible light spectrum. At night, it suppresses the secretion of melatonin, a hormone that makes us feel drowsy. Blue light deceives the brain into staying alert at night, making it difficult to sleep. A good practice is to stay off blue light-emitting devices—or use blue light-blocking filters on screens—at least an hour before your scheduled bedtime.
-
-
10 tips for managing insomnia
Lasse Ansaharju // Shutterstock
For a person to fall asleep, the body and mind need to be in a restful state. Sometimes the body is in the position to rest, but the mind keeps drifting. An excellent practice is repeating relaxation exercises before going to bed. This can be listening to music, reading a book, or any activity that helps you wind down. These activities help relaxation by lowering heart rate and blood pressure and improving general well-being.
Research shows these changes help us fall asleep. By relaxing, the body activates a natural process known as the “relaxation response,” which calms the mind, relaxes the body, and causes people to fall asleep naturally. The trick is to be open to relaxation exercises, stick to a sleep schedule, and repeat the exercise regularly.
Lasse Ansaharju // Shutterstock
For a person to fall asleep, the body and mind need to be in a restful state. Sometimes the body is in the position to rest, but the mind keeps drifting. An excellent practice is repeating relaxation exercises before going to bed. This can be listening to music, reading a book, or any activity that helps you wind down. These activities help relaxation by lowering heart rate and blood pressure and improving general well-being.
Research shows these changes help us fall asleep. By relaxing, the body activates a natural process known as the “relaxation response,” which calms the mind, relaxes the body, and causes people to fall asleep naturally. The trick is to be open to relaxation exercises, stick to a sleep schedule, and repeat the exercise regularly.
-
10 tips for managing insomnia
Bangkok Click Studio // Shutterstock
There are mindfulness techniques people claim can make you sleep at will. While there is no research to back these claims, visualization and breathing exercises can help people fall asleep. Body scans are a type of visualization exercise that involves paying systematic attention to various parts of the body. This technique is similar to one that is reportedly practiced in the U.S. Army. The aim is to shut down each part of your body, from the forehead to the feet.
Breathing exercises are also one of the most simple and basic ways to trigger the body’s natural relaxation response. This exercise not only helps to reduce tension and calm the body, but it also helps to strengthen the respiratory system.
Bangkok Click Studio // Shutterstock
There are mindfulness techniques people claim can make you sleep at will. While there is no research to back these claims, visualization and breathing exercises can help people fall asleep. Body scans are a type of visualization exercise that involves paying systematic attention to various parts of the body. This technique is similar to one that is reportedly practiced in the U.S. Army. The aim is to shut down each part of your body, from the forehead to the feet.
Breathing exercises are also one of the most simple and basic ways to trigger the body’s natural relaxation response. This exercise not only helps to reduce tension and calm the body, but it also helps to strengthen the respiratory system.
-
-
10 tips for managing insomnia
Canva
Cognitive behavioral therapy, or CBT-I, is a brief, organized, evidence-based treatment for insomnia symptoms. The treatment helps patients identify and replace attitudes and behaviors that trigger or worsen sleep problems with healthy sleep habits.
Unlike other treatment options such as sleeping pills, CBT-I helps patients address underlying causes of sleep issues. This makes cognitive behavioral therapy for insomnia a good option for treating long-term sleep problems. The American College of Physicians suggests that CBT-I is the first-line treatment for insomnia; this suggestion is given based on the treatment method’s effectiveness. When the CBT-I is utilized, 70% to 80% of persons with primary insomnia notice improvements, and the effect lasts.
Canva
Cognitive behavioral therapy, or CBT-I, is a brief, organized, evidence-based treatment for insomnia symptoms. The treatment helps patients identify and replace attitudes and behaviors that trigger or worsen sleep problems with healthy sleep habits.
Unlike other treatment options such as sleeping pills, CBT-I helps patients address underlying causes of sleep issues. This makes cognitive behavioral therapy for insomnia a good option for treating long-term sleep problems. The American College of Physicians suggests that CBT-I is the first-line treatment for insomnia; this suggestion is given based on the treatment method’s effectiveness. When the CBT-I is utilized, 70% to 80% of persons with primary insomnia notice improvements, and the effect lasts.
-
10 tips for managing insomnia
Kosim Shukurov // Shutterstock
After a stressful activity, naps are a simple remedy. However, taking a long snooze at the wrong moment might backfire. For some people, short naps won’t affect their nighttime sleep quality, but for people who experience insomnia, napping might do more harm than good.
This isn’t to argue that naps aren’t beneficial, but people need to understand how to get the most out of naps. The best way to take a nap is to keep them short, create a relaxing atmosphere, and avoid taking late afternoon naps that can interfere with nighttime sleep. Individual sleep schedules, age, medicine, and the desire for sleep all play a role in selecting the best time to nap.
Kosim Shukurov // Shutterstock
After a stressful activity, naps are a simple remedy. However, taking a long snooze at the wrong moment might backfire. For some people, short naps won’t affect their nighttime sleep quality, but for people who experience insomnia, napping might do more harm than good.
This isn’t to argue that naps aren’t beneficial, but people need to understand how to get the most out of naps. The best way to take a nap is to keep them short, create a relaxing atmosphere, and avoid taking late afternoon naps that can interfere with nighttime sleep. Individual sleep schedules, age, medicine, and the desire for sleep all play a role in selecting the best time to nap.
-
-
10 tips for managing insomnia
Canva
Some causes of insomnia don’t need to be treated with medication. However, if medical causes are not ruled out, consulting a doctor is the best line of action. It is not advisable to use any drug, including over-the-counter sleep aids, without notifying a medical provider.
Although some medications have been approved for long-term use, doctors do not advise taking prescription sleeping pills for more than a few weeks. Some drugs, especially sleep aids of the Z-drug class and benzodiazepines, can create dependence in just a few days. A sudden stop in taking these medications can also result in severe withdrawal symptoms. A safer route is to ensure a medical practitioner monitors the administration of sleep supplements such as melatonin or medication.
This story originally appeared on Sunday Citizen and was produced and distributed in partnership with Stacker Studio.
Canva
Some causes of insomnia don’t need to be treated with medication. However, if medical causes are not ruled out, consulting a doctor is the best line of action. It is not advisable to use any drug, including over-the-counter sleep aids, without notifying a medical provider.
Although some medications have been approved for long-term use, doctors do not advise taking prescription sleeping pills for more than a few weeks. Some drugs, especially sleep aids of the Z-drug class and benzodiazepines, can create dependence in just a few days. A sudden stop in taking these medications can also result in severe withdrawal symptoms. A safer route is to ensure a medical practitioner monitors the administration of sleep supplements such as melatonin or medication.
This story originally appeared on Sunday Citizen and was produced and distributed in partnership with Stacker Studio.
-
Too much napping may be a sign of dementia, how to help someone with an eating disorder, and more health news
Myth. When it comes to sleep no-nos, experts say this is a big one. Lying in bed, even with your eyes closed, for more than 15 to 20 minutes is one of the worst things you can do because it will train your brain to associate the bed with a lack of sleep. It can lead to chronic insomnia, Michael Grandner, a clinical psychologist and sleep expert, told CNN in an earlier interview.
"It's counterintuitive, but spending time in bed awake turns the bed into the dentist's chair," said Grandner, who directs the sleep and heath research program at the University of Arizona and the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center in Tucson, Arizona.
"You want the bed to be like your favorite restaurant, where you walk in and you start getting hungry, even if you just recently ate," he added. "You want the bed to do that for sleep."
Myth. When it comes to sleep no-nos, experts say this is a big one. Lying in bed, even with your eyes closed, for more than 15 to 20 minutes is one of the worst things you can do because it will train your brain to associate the bed with a lack of sleep. It can lead to chronic insomnia, Michael Grandner, a clinical psychologist and sleep expert, told CNN in an earlier interview.
"It's counterintuitive, but spending time in bed awake turns the bed into the dentist's chair," said Grandner, who directs the sleep and heath research program at the University of Arizona and the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center in Tucson, Arizona.
"You want the bed to be like your favorite restaurant, where you walk in and you start getting hungry, even if you just recently ate," he added. "You want the bed to do that for sleep."
-
-
Too much napping may be a sign of dementia, how to help someone with an eating disorder, and more health news
That's a fact. Banning smartphones (or any electrical device that emits blue light) from the bedroom an hour or so before bed and all through the night is a must for good slumber, experts say. Light tells the body to stop producing melatonin, the body's natural sleep aid, and studies have shown that blue light is especially toxic to sleep.
So when you get out of bed after 20 minutes of sleeplessness, avoid bright light, watching TV or checking social media. Instead, keep the lights dim and do something mindless, such as folding socks. Better yet, try doing one of these tricks to relax your mind and ready yourself for sleep.
That's a fact. Banning smartphones (or any electrical device that emits blue light) from the bedroom an hour or so before bed and all through the night is a must for good slumber, experts say. Light tells the body to stop producing melatonin, the body's natural sleep aid, and studies have shown that blue light is especially toxic to sleep.
So when you get out of bed after 20 minutes of sleeplessness, avoid bright light, watching TV or checking social media. Instead, keep the lights dim and do something mindless, such as folding socks. Better yet, try doing one of these tricks to relax your mind and ready yourself for sleep.
-
Too much napping may be a sign of dementia, how to help someone with an eating disorder, and more health news
Alamy
Studies show that most people practice bad sleep habits without knowing it.
-
-
Too much napping may be a sign of dementia, how to help someone with an eating disorder, and more health news
That's a myth that used to be a fact "in the olden days," Dasgupta said.
"Now the data shows that exercise at any time is better than not exercising due to all the medical benefits, and it helps with stress reduction, which aids sleep," he said. "The data about not exercising at night is when you're doing extreme workouts like Olympic athlete-type exercises."
People who exercised for 35 minutes right before bed slept as well as they did on nights when they didn't exercise at all, a 2011 study found. If working out at night does affect your sleep, experts suggest exercising early in the evening so your heart rate and body temperature can return to normal before you hit the hay.
"If you ask me when's the perfect time to exercise, I think it's gonna be in the morning and outside in daylight. It resets the circadian rhythm and starts the day off with vigor," Dasgupta said. "But if nighttime exercise is best for you, that's fine."
That's a myth that used to be a fact "in the olden days," Dasgupta said.
"Now the data shows that exercise at any time is better than not exercising due to all the medical benefits, and it helps with stress reduction, which aids sleep," he said. "The data about not exercising at night is when you're doing extreme workouts like Olympic athlete-type exercises."
People who exercised for 35 minutes right before bed slept as well as they did on nights when they didn't exercise at all, a 2011 study found. If working out at night does affect your sleep, experts suggest exercising early in the evening so your heart rate and body temperature can return to normal before you hit the hay.
"If you ask me when's the perfect time to exercise, I think it's gonna be in the morning and outside in daylight. It resets the circadian rhythm and starts the day off with vigor," Dasgupta said. "But if nighttime exercise is best for you, that's fine."
-
Too much napping may be a sign of dementia, how to help someone with an eating disorder, and more health news
Who doesn't believe this one? Sadly, the science says we're wrong. We may feel better after sleeping in on a Saturday or Sunday morning, but it will be to the detriment of our overall sleep health, experts say. By changing your wake-up time and bedtime on weekends (or day to day), your sleep rhythms aren't predictable, which can alter the body's circadian rhythm.
"You want to build a reliable rhythm, much like the drummer counting the beat for the band," Grandner said. "By controlling when you wake up and go to bed, you're setting the beat."
Overcome this myth by going to bed and getting up at the same time each day, even on weekends, vacations or after a night of poor sleep.
"The brain likes regularity and predictability," he added. "Waking up at the same time every day and then adding light and movement as soon as you wake up will set your other rhythms for the day and give you increased energy and mood."
Who doesn't believe this one? Sadly, the science says we're wrong. We may feel better after sleeping in on a Saturday or Sunday morning, but it will be to the detriment of our overall sleep health, experts say. By changing your wake-up time and bedtime on weekends (or day to day), your sleep rhythms aren't predictable, which can alter the body's circadian rhythm.
"You want to build a reliable rhythm, much like the drummer counting the beat for the band," Grandner said. "By controlling when you wake up and go to bed, you're setting the beat."
Overcome this myth by going to bed and getting up at the same time each day, even on weekends, vacations or after a night of poor sleep.
"The brain likes regularity and predictability," he added. "Waking up at the same time every day and then adding light and movement as soon as you wake up will set your other rhythms for the day and give you increased energy and mood."
