- 1). Keep healthy habits overall. Avoid using caffeine and nicotine to stay awake, and refrain from turning to alcohol or drugs in order to stay asleep longer in the morning.
- 2). Gear your day toward ending earlier by working only early shifts, avoiding evening or late night work schedules. Activities that last into the evening can make it more difficult to treat advanced sleep phase disorder.
- 3). Exercise at the right time, no less than 2 hours before your bedtime, and the earlier in the day the better. Any strenuous activity in the evening can make it difficult for you to sleep.
- 4). Move your bedtime later in the day gradually, over the period of a few weeks or even months. Plan to go to bed 15 to 20 minutes later every week or more, moving your bedtime later only when you acclimate yourself to the new time.
- 5). Schedule your bedtime at the same time each night and get up at the same time each morning every day, including weekends, once you arrive at a bedtime you believe is right for you. You also should stop taking naps during the day in order to treat advanced sleep phase disorder.
- 6). Discuss the benefits of bright light therapy with your doctor. Exposure to bright light can reset the internal clock that determines the amount of sleep you require and when you should sleep. Expose yourself to the light early in the evening in order to correct your sleep disorder.
- 7). Find out if taking melatonin in the morning would help your case of advanced sleep phase disorder, once you make the necessary behavioral changes. Your doctor can assess whether this treatment would be appropriate for you.
Subscribe to our newsletter
Sign up here to get the latest news, updates and special offers delivered directly to your inbox.
You can unsubscribe at any time
Prev Post
Next Post