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3. Set a consistent wake-up time.
People who have problem sleepiness are often advised to go to bed and get up at the same time every day, including on weekends. But randomly setting an ideal bedtime can lead to more frustration if you suffer from insomnia and already have trouble falling asleep, says Barry Krakow, MD, medical director of Maimonides Sleep Arts and Sciences Ltd. in Albuquerque, N.M., and author of Sound Sleep, Sound Mind: 7 Keys to Sleeping Through the Night.
Instead, Krakow suggests starting out by setting a wake-up time only. “Stick by that for the first few weeks or even months to establish a rhythm,” he says. “That process of always getting up at the same time helps to anchor the circadian rhythm. And if you do that and have a bad night, you’ll also to be sleepier the next bedtime.”
3、設置一致的起床時間
有睡眠問題的人通常會被建議每天在同一時間上床睡覺并且按時起床，在周末的時候也不例外。邁蒙尼德睡眠藝術和科學有限公司的醫學主席，巴里.克拉科夫說：但是如果你有失眠問題并且不能夠入睡的話，機設定一個理想的就寢時間會導致你更加沮喪。在新墨西哥的阿爾伯克基市，《充足睡眠，良好心態》一書的作者指出了一覺睡到天亮的確7個關鍵。相反的，克拉科夫建議從僅設定一個起床時間開始。
他說：堅持下去，幾個星期或數月來建立一個節奏。總要每天在同一個時間起床的方法可以幫你固定住一個生理的節奏。如果你這樣做的話，即使你一個晚上沒有睡好的話，在下一個就寢時間的時候你將會更加有睡意。
