The best way to establish your regular sleep routine is go to bed at the same time every night and wake up at the same time every morning. This regularity is essential for setting and tuning your biological clock and will help you feel more alert during the day and sleepy during the night. This tactic obviously works best when you can get enough sleep to create a healthy, sleep satisfying, routine that meets your own personal sleep quotient. To meet your sleep quota, pick a reasonable bed time where you can fall asleep easily and will provide you with between 7 and 9 hours of sleep.



Stick to this bed time faithfully for one week. If you consistently wake up tired or feel drowsy during the day, make your bedtime earlier by 15 minute increments until you wake up easily and feel alert during the day. In addition to sticking to your bed time, incorporate other habits into your regular sleep routine, such as your bed time snack, brushing your teeth, or straightening up your sleeping area. Make a point, however, to avoid stimulants such as cell phones, television and computer screens, or any stress-related tasks that can keep your mind racing through the night.

The quality and quantity of your sleep is incredibly important to your overall health, energy levels, and success because of the numerous essential processes that occur during sleep. These include memory and information processing in your brain, an increase in certain brain activities, muscle and tissue repair, decrease in blood pressure, and the release of healthy hormones related to your mood, recovery, and biological clock. Much is still unknown about the process and importance of sleep, but it is known that sleep is essential for the survival of all animals. While adult humans have a sleep requirement of 8 hours a day, the Python snake requires an average of 18 hours of sleep a day! In contrast, the Giraffe requires a meager average of 2 hours a day, despite being a large animal.

When you establish a sufficient and regular sleep routine in conjunction with exercise and healthy diet with fruits, vegetables, whole grains, and lean proteins, the quality of your sleep will skyrocket and so will your energy during the day.