Having Delayed Sleep Phase Syndrome can be difficult, especially if the person has to go to work every day. There are a lot of medical interventions for this such as the therapies and the drugs. However, together with these treatments, you should also try some simple tips that you can do in order to have better sleep.
People with DSPS can still drink coffee, however, it is important to avoid this during the afternoons and at night time.
Simple Tips to Sleep Better
As we all know, caffeine can keep us awake. This does not necessarily mean that you stop taking in foods and drinks that have caffeine. You just need to avoid those in the afternoons or evenings. You should also avoid drinking alcohol during these times as it can also keep you awake.
Do not attempt to force yourself to sleep. Sometimes when you force yourself to sleep, the more awake you become. Try doing some things that can make you feel drowsy, such as reading at bedtime.
Go to sleep and wake up at the same time every day. Your internal body clock sometimes just needs to get used to your regular sleeping schedule. A consistent sleeping routine can do the trick.
Exercising during daytime can improve your sleep at night time.
The ideal room for sleeping is a room that is slightly cool.
The lights and sounds of a television can stimulate the body’s nervous system. It is important to stay away from watching television before bedtime.
Increasing the body’s temperature before sleeping can help in improving sleep. You can do this by having a warm shower before going to sleep.
Limit your naps during the day. This makes falling asleep at night more difficult. However, if you cannot manage to go throughout the day without one, limit the nap for at least 10-15 minutes, 30 minutes can be the maximum nap time.