Putting you to bed could automatically launch your brain on the list of things you have to do. Make sure to keep these two worlds separate. Book your bed for good night sleep and pleasure.
Getting up at 7:00 to go to bed is utopian: if you have a social life, friends, children and many other things that could prevent you from sticking to your program to the letter. So if you need a nap to get your 8 hours of sleep a day, go for it. But do not sleep too long or you'll be sleepy after dark. Napping is more beneficial than sleeping longer at night. But respect your schedules as much as possible. If necessary, take a nap in the late morning. Then resume your schedules as established. 4. Discover your natural sleep schedules. If you are lucky enough to be able to do what you want and can sleep as much as you want without any consequences (such as annoying your boss), try to find the natural sleep rhythm of your body. Do not wake up for 2 weeks and go to bed when you are tired (but always in a similar time frame). At what time do you get up and go to bed? When does your body signal you need to sleep or wake up? Each person is different. After one or two weeks, you might realize that you wake up naturally at 8am (or 9 or 10). If possible, set waking and sleeping times as close as possible to your natural schedule. That's what's best for you! 5. Establish a bedtime ritual. Another way to tell your body that it's time to sleep is to do activities every night that relax and make you sleepy. Try some of them. Which do you find most relaxing? Take a hot bath. Use calming scents and not life-giving scents.
Listen to calm music. This also has the advantage of covering the undesirable sounds of the city. Read with a soft light. The strong light is to be avoided absolutely before going to bed, for that you content with a soft light (see below for more details). Reading can take you straight to sleep (if you choose the right book, of course). Stretch. Relaxing your body is enjoyable at any time of the day, but especially before going to bed. Stretch gently and stretch only if you are flexible enough to perform easily. Do a simple activity. Simple! Anything you can do without thinking sitting in a comfortable chair will do the trick. 6. Use your bed only for sleeping Working in your bed is confusing your brain: is it a place of work or relaxation? Putting you to bed could automatically launch your brain on the list of things you have to do. Make sure to keep these two worlds separate. Book your bed for good night sleep and pleasure. Make yourself a cozy bed! Invest in good pillows and a good blanket and make sure your bed is big enough to go back home as you please. If a dog or child wants a place in your bed, you say!