7.Do: Nap — the Right Amount
A 20-minute nap will sharpen your attention and motor skills. A 90-minute one may improve your creative thinking. But naps between 20 and 90 minutes (or your own personal sweet spot) can leave you more groggy than when you started. Set an alarm. Keep in mind that a nap of any length, especially later in the day, can make it harder to get to sleep in the evening. That can lead to a vicious cycle of sleeplessness and a messed-up sleep routine.
8.Maybe: Take Melatonin
Your body makes it naturally and usually makes enough. But you can try a supplement of 1 to 3 milligrams 2 hours before bedtime after a sleepless night. It doesn’t make you sleepy, but can have a calming effect that can lead to sleep. Don’t take it if you’re pregnant or breastfeeding. Also stay away if you have seizures, an autoimmune disease, or depression. If you have diabetes or high blood pressure, talk to your doctor before you take it.
