1. DO NOT INSTALL SCREENS AND MONITORS IN THE BEDROOM
TV shows for the coming sleep are canceled. Hang-up means hang-up. The blue light from the touch screens convinces the brain that it is too light to sleep, thereby disrupting the physiological cycle that affects sleep.
2. LIE EVERY EVENING A LITTLE EARLY PREVIOUS
You need to get used to the changes gradually. You’ve probably spent some time teaching your body to fall asleep at the heck of what time, and therefore it is ridiculous to expect that it will be possible to suddenly and immediately return to the correct eight-hour sleep.
3. TAKE A LITTLE DOSE OF MELATONIN
Of course, it’s best to discuss this with your GP, but 0.5-1 mg of melatonin (a hormone that regulates sleep cycles), taken 3-4 hours before going to bed, will help you fall asleep at the right time.
4. EXERCISE IN THE MORNING
Reschedule your workouts until the first half of the day to keep you feeling awake all day and make it easier to fall asleep in the evening.
5. STAY ON THE WEEKEND EVEN
Sleeping off on weekends or vacations is a desire from the category of unreasonable. It is impossible to get enough sleep for the future.