How to Give Your Natural Sleep Cycle a Reboot Remember when you were a kid and couldn’t wait for the chance to stay up for as long as you wanted? Now, as an adult, you long for those precious hours of sleep you wasted when you were a youngster. Nowadays, your sleeps feel like you shut your eyes for an instant then open them again—no rest in between. However, you can reboot your natural sleep cycle to alleviate some of that exhaustion and get the restful dozes you crave.

Limit Your Caffeine Intake After Noon To reset your sleep algorithm, start with your caffeine intake. Reduce yourself to one to two 8-ounce cups of caffeine per day and finish up your caffeine intake before noon to give your body time to get rid of the caffeine in your system before bed. Note: You should also strive to eat nutritiously throughout the day. Be sure to take your vitamins, such as brain and bone support supplements, to strengthen your mind and body.

Aim to Get Up and Go to Bed at the Same Time Every Day Routine is the key to successful, restful sleep habits. Get up and go to bed around the same times every single day. No electronics or bright screen. Set your alarms if you have to remind yourself that it’s time to get up or go to sleep. This routine trains your body to recognize the wind-ups and wind-downs of your day. Note: As tempting as it might be to stay up, stick to your routine on holidays and weekends too. Straying from your sleep pattern could throw off your whole system, putting you back to square one.

Give Yourself Leeway to Fall Asleep It might take some time to fall asleep, especially if you’re just starting out with remedying your sleep routines. Give yourself some leeway and time. Lay in bed, relax your muscles, count sheep—whatever you have to do to get yourself ready for a relaxed and restful state of being. Meditate for 15 to 20 Minutes Before Bedtime Before you go to bed, make the conscious effort to clear your mind and relax your body. Meditate with deep, cleansing breaths for 15 to 20 minutes. If you need to, research on how to properly meditate and practice throughout the day to put your mind and body in a relaxed, peaceful, ready-for-sleep state.

By tbb