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Researchers are starting to understand more about sexsomnia, a form of sleep disorder. Discover what causes people to have sex in their sleep and how to treat it.

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Throughout the day, your internal clock rotates between sleep and wakefulness. This hour sleep-wake cycle is known as our circadian rhythm. Your internal clock is located in a part of the brain called the hypothalamus.

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Luckily, there are things you can do to improve sleep hygiene and reset your internal clock. This makes you feel awake and alert. In the morning, exposing yourself to light can help you wake up. Try opening the curtains, taking a walk, or relaxing on the porch. At night, prime yourself for sleep by turning off or dimming bright lights.

You should also avoid glowing electronic screens from computers, smartphones, or television, as they can stimulate your brain for several hours. Making time for relaxation might help you sleep better. The higher the cortisol, the more awake you feel. If your sleep schedule is out of whack, avoid naps during the day.

Napping can make it difficult to go back to sleep at night.

Somnophilia

If you must nap, aim for less than 30 minutes. One way to reset your internal clock is get regular exercise. Most of your tissues — including skeletal muscle — are linked to your biological clock. So, when you work out, muscle responds by aligning your circadian rhythm. Thirty minutes of moderate aerobic exercise may improve your sleep quality that same night. Aim for 30 minutes of moderate aerobic activity at least five times a week. Keep in mind that evening exercise can overstimulate your body. If you want to exercise at night, do it at least one to two hours before bedtime.

Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep. To remove loud noiseskeep your television out of the bedroom and turn it off before bedtime. White noise is a soothing, steady sound that masks environmental noise. You can create white noise by using a:. One study from the National Institutes of Health found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep.

You can also use an air conditioner or fan during warmer weather, or a space heater during cold weather. These offer the extra benefit of creating white noise.

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Old mattresses and pillows can cause aches and pains, making it difficult to get quality sleep. You should also get a new mattress or pillow if you wake up feeling stiff, or if you feel more comfortable sleeping on a bed away from home. The firmness of your mattresses and pillows is up to you. A late dinner can delay sleep, so eat your last meal two to three hours before bed.

This will give your body enough time to digest the meal. It matters what you eat, too. Heavy, high-fat meals might disrupt sleep because they take a while to digest. The best foods for sleep include a combination of carbs and protein, such as wheat toast and almond butter. Avoid caffeinated drinks like coffee, tea, or energy drinks.

As a stimulant, caffeine takes several hours to wear off, so have your last cup before mid-afternoon. A nightcap might make you drowsy, but alcohol actually disrupts your circadian rhythm, making it difficult to sleep well. Choose a bedtime and wake-up time.

Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours. By following a regular schedule, your internal clock can develop a new routine. Fasting is also a normal part of sleep. Try skipping food just before bedtime. Since fasting naturally happens during sleep, it may help you doze off. Plus, your body continues to burn calories during sleep. This might motivate you to rise early, then return to a normal sleep schedule over the next few days.

But remember, going to bed on an empty stomach can keep you awake. As mentioned earlier, melatonin is a hormone that regulates your sleep cycle.

It can promote relaxation, so people with jet lag or insomnia often use it as a sleep aid. At the proper dosemelatonin is generally considered safe. Always follow the instructions. Usually, changing behaviors or habits can restore your routine. But if sleep troubles persist, visit your doctor.

You might have an undiagnosed sleep disorder. If so, a sleep specialist can guide you through proper treatment. Shift work, all-nighters, and jet lag can mess with your sleep schedule. Fortunately, practicing good sleep hygiene can get you back on track. Before bed, avoid bright lights and heavy meals. Make sure your sleeping environment is comfortable, quiet, and cool.

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Light exposure Practice relaxation Skip naps Get daily exercise Avoid noise Keep it cool Be comfortable Eat early Keep it regular Try fasting Consider melatonin Talk to your doctor Takeaway Throughout the day, your internal clock rotates between sleep and wakefulness. Sometimes, your circadian rhythm can get thrown off due to: shift work all-nighters jet lag traveling across time zones Luckily, there are things you can do to improve sleep hygiene and reset your internal clock.

Get right with the light. Practice relaxation.

Skip naps. Get daily exercise. Avoid noise. Keep it cool. Be comfortable. Eat early. Keep it regular. Try fasting. Consider melatonin. Talk with your doctor. The bottom line. Read this next. Catch Your Best Shut-Eye with the 9 Best Trundle Beds A trundle bed is a small, low bed that sits on wheels, so it can be stored under a traditional bed.