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This simple and seemingly unimportant little routine can have the most incredible effect on sleeping patterns. Without a regular getting up time, all the other obvious sleep hygiene rules have a much less chance of working. And before long, getting up at the same time at weekends will no longer bother you one jot.

When this routine is combined with spending less time in bed (no more than you actually need), the two create a powerful foundation for sleep. It is these two which lay the most important condition for sleep to occur — that you are actually tired when you get into bed! Without these, you might as well forget about all the other rules of sleep hygiene.

Decide how long you need in bed, and work out the time at which you will be able to get up — not just during the week, but during the weekend too. If you need seven hours to feel good all day, yet are still sleepy at bedtime, and you must get up at 7:30 on weekdays, then you must also get up at 7:30 on weekends. There will be no more lying in during the weekends — so try not to have too many late nights.

This might seem harsh to you if the weekends are the only time you currently get any decent sleep, but when you begin to notice the effect this has on your sleeping patterns, it will no longer be a hardship. Insomnia often sets in during self-employment, university, illness or unemployment — in other words, at a period in one’s life when there is no necessary compulsion to get out of bed at the same time every day.

Besides the fact that you are actually tired when you lie down to sleep, the psychological effect of knowing that you didn’t sleep late in bed in the morning will provide comfort and increase your motivation to develop a healthy sleep routine. It won’t be long before you will begin to enjoy getting up at a good hour on the weekends. You will have more of the weekend to enjoy, and will get a really positive boost from knowing that there is every chance that you will sleep well again the next night.

Good sleep loves routine. Keep to yours and good sleep will become a habit.

This white noise MP3 sounds like: Karen's Thoughts.