Some night owls naturally shift toward earlier bedtimes as they get older. You can also take steps to re-set your body-clock at any age.
Since you’re now on the nocturnal side, let’s start with the evening-time. It’s a myth that exercising in the morning is ideal: “The best time to work out is between 5:00 and 7:00 pm,” says Maas, because exercise at that time enhances the depth of sleep. And any aerobic activity, even fast walking, will improve your sleep.
However, if you plan to be in bed at 10:00, finish up by 7:00. Exercise raises your body temperature and can interfere with sleep within three hours of bedtime. Don't eat large meals late. Lying down slows digestion and may send stomach acids back up into your throat, causing heartburn that can keep you awake. Alcohol may make you sleepy but once the effect wears off, it disrupts sleep.
Do as much as you can to prepare for the next day—select clothes or prepare bag lunches so you’re not rushing around in a panic in the morning, and you can go to sleep with a relaxed mind. Create a soothing bedtime routine—meditate, take a bath, moisturize! For some people, a private orgasm is one (fun) way to help induce sleep.
Save your bed for sleeping (or sex), not watching TV or playing with your iPad—electronics can stimulate your brain before bed. If you can’t avoid electronics at night, Maas recommends trying special light-blocking glasses an hour before bedtime.
Be sure your mattress is the correct firmness for you; you may need something very different than a partner who is heavier or lighter. The latex mattresses at flobeds.com are customized on each side. They are naturally allergy-free and can be adapted if you gain or lose weight (or a new sleep-mate needs a different mattress).
In the morning, it’s essential to arise at the same time every day—even on weekends and days off. If you go to sleep late one night, don’t sleep in the next morning. Instead, nap during the afternoon or go to bed 15 minutes earlier the next night, advise Smolensky and Lamberg.
Night-owls tend to have trouble leaving the house on time. If you decide to trick yourself by setting your alarm clock ahead of the correct time, you might ask someone else to do it without telling you whether its 10 minutes off, or 15, so you don’t make a mental adjustment.
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