Remember, did you often think about how to adjust the sleep regime? Probably, often. But as a rule, these are only thoughts and desires, and to the point "hands somehow do not reach". That prevents laziness, the banal reluctance to change something in your life. But it can not continue for so long, and you need to normalize your sleep schedule, which will allow you to get more positive and satisfaction from life.
Determine the rate of sleep. Many psychophysiologists argue that it is enough 8 hours of sleep for an adult person. But it has long been proven that there are no identical people. Therefore, each specific organism needs its own personal sleep schedule - someone will have enough 4 hours, and for someone even 11 will not be enough. So how do you determine your sleep schedule? On a certain day, go to bed not too late (at 22-23 o`clock) and try to wake up on your own - without an alarm clock, pets, children, etc. Record how many hours of sleep you needed to sleep. Repeat this experiment several times and looking at the results subtract the average sleep time. This figure is your norm, which you need for a full rash. Just keep in mind that you need to carry out this research at a time when you are healthy and not subject to any stress. If you need to, then you can correct the period of falling asleep taking into account your sleep rate. For example, you need to wake up at 7.00, and you get up at 8.00, then try to go to bed early.
Repeat this step many times and over time your body will get used to such a regime and at the right time will wake up itself, without infringing yourself in sleeping.
Make up your ritual of preparing for bed. Try before you go to sleep to do the same things. For example, to prepare clothes for tomorrow, take a shower, read a book for children, etc. This measure allows you to develop an "action-reaction" reflex, which at a certain moment is already preparing to go to bed.
If you do not know how to adjust the sleep regime, then try to go to bed only after a rest. If you came from work in a broken state and did not rest immediately, you most likely will not sleep well. Try to rest after work a little and then go to sleep.
Refuse to watch TV and computer. Make this difficult step for about an hour before bedtime. The flashing images create false cheerfulness, which causes our brain to strain in order to analyze the newly received information. And this not only does not let you even fall asleep, but will also cause the appearance of circles and swelling under the eyes. Better listen to quiet music, take a bath or just make a plan for tomorrow.
Do not forget about food. The last meal should not be later than 2-3 hours before bedtime. Otherwise, your body will not rest at night, but digest everything you eat.