How to sleep well at night - habit

Go to bed and wake up at the same time every day. 

Change your sleeping habit and live the same every day until the weekend. 

The best way to do this is to think about what time to get up because of work or school, and then calculate it backwards and get enough sleep. 

This will tell you when you wake up and go to bed.

For example, if you have to wake up at 6 a.m. to get to work by 8 a.m., you have to set your bedtime between 9 p.m. and 11 p.m. to sleep 7-9 hours.

Before setting the bedtime 15-30 minutes early, the body first gets used to the early bedtime.
This trains the brain to know when to sleep well.

Avoid sleeping all at once on weekends. 

This ruins the sleep schedule and interferes with the necessary sleep. 

Do your best to maintain the same sleep schedule on weekends like during the week. 

Over time, you will feel rested.

At first, it is also good to make a reason to wake up early by doing activities early on the weekend. 

For example, make a morning hiking plan with a friend or lover.
Don't make plans late Friday or Saturday night while keeping your sleep schedule. 

Once you get used to the sleep schedule, you can sleep 1-2 hours without affecting it.
Depending on the current sleep cycle, it may take several weeks for a sleep schedule to be set. 

Plan by adjusting 15-30 minutes at a time. 

Make sure you get enough sleep. Sleep time may vary depending on age. 

Most adults need seven to nine hours of sleep every night, but most teenagers need eight to eleven hours of sleep. 

Children need 10 to 13 hours of sleep each night.
Young children should take a nap, too. For example, a 2-year-old child needs to take a 1-2-hour nap, while a 1-year-old child needs up to 4 hours of nap.

Take a short nap and keep it to a minimum. 

Naps can interfere with your sleep schedule, making it difficult to sleep at night. 

You should stay awake during the day. If you need a nap, take a short nap for 15 to 30 minutes. 

Otherwise, you may wake up more tired than before taking a nap, which is at high risk of ruining your sleep schedule.
You should only take a nap for an hour a day.
The best time to take a nap is about two hours after afternoon or lunch. If there is a separate lunch time, it will be around 2-3 p.m. 

Taking a late nap at night can disrupt your sleep schedule.

I eat dinner and do activities. It's natural to get a little tired after dinner. 

So you may want to sit on the sofa and relax while watching TV. 

However, it is best to do activities to recharge your energy. 

This is because if you take a rest at this time, you can get energy when you need to go to bed.
After dinner, I go out for a short walk. You can do it with your friend or pet.
Sunset is a great time to take a walk! It reduces stress and helps maintain the body's biorhythm.


I don't worry when I can't sleep. Keeping a sleep schedule is important, but you can't force yourself to sleep. Instead of tossing and turning, I try to get up and be comfortable like reading. 

And when I get tired, I go to sleep. 
It's a good idea to pull yourself together, but don't do activities that wake you up more, such as looking at your phone, watching TV, or using a computer.