Another victim of staying up too late watching TV

  See if this routine looks familiar:   1. Stayed up late, got up early 2. Got less than 7 hours of sleep 3. Caffeine and lots of it immediately 4. Quick, sugary breakfast for a boost of energy 5. Get sleepy during the day, more caffeine 6. Sleep again, get snack from the vending machine 7. Repeat   It probably looks familiar because it is what a lot of people do. Without adequate sleep you won't recover from your workouts, you are more irritable, you get sick more, your memory is worse, and it will also cause you to eat more and gain more.   You absolutely have to get enough rest to be at your best. Get used to that rhyming thing, it's just part of it.   Here are a few simple ways to help you practice proper sleep hygiene.   A 40 a day keeps the REM sleep away Alcohol can make you fall asleep, but will not keep you asleep. You will not be getting good quality REM (rapid eye movement) sleep if you have been drinking.   Stay away from your vice and sleep nice Ingesting caffeine (there are sneaky amounts of caffeine in chocolates and teas) or nicotine too close to bed time makes for a rough night of tossing and turning.   Get a Goldilocks bedroom If you make one investment this year, don't get a fancy TV get a nice bed. One that is not too hard and not too soft. Well worth the money for how much use you will get out of it.   Also, make sure it is not too hot and not too cold.Studies have shown that 60-68 degrees is the best temperature range for sleep.   No more TV in the bedroom One of the biggest reasons for people staying up too late is TV. In this age of DVR there is no reason to stay up late to watch TV, your sleep is more important. Unless your friends are spoilers, then you may have to stay up to find out what happened on American Downton Zombie Apocalypse or whatever it is the kids are watching these days.   Work out to zonk out Exercise is one of the best ways to help you get to sleep at night. Exercise releases endorphins, endorphins help with the production of melatonin so you will see an increase in your sleep quality.