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Maybe you just need five minutes to get sleepy, or maybe an hour, but don’t spend that time awake in bed.” “Whether it’s the beginning of the night or the middle of the night, if you’ve been awake for 20 or 30 minutes, get up and reset. “The best sleep tip you can ever give somebody is get up – don’t lay in bed awake but not sleeping,” Grandner said. In fact, he said this tip is so powerful that when used in his sleep clinic it “can even beat prescription sleep medications.” It’s a golden rule in sleep medicine, backed by “decades of data,” Grandner said. “Waking up at the same time every day, and then adding light and movement as soon as you wake up, will set your other rhythms for the day and give you increased energy and mood.” ![]() ![]() “The brain likes regularity and predictability,” he added. “We can’t always control when we’re sleepy but we can control when we wake up, which activates a little timer in the brain that sets our rhythms for sleep,” Grandner said. One way to make that happen is to have a standard wake up time, even on weekends, vacations or after a night of poor sleep. How to tell if it's time for a 'sleep divorce' “By controlling when you wake up and go to bed, you’re setting the beat.” “You want to build a reliable rhythm, much like the drummer counting the beat for the band,” Grandner said. So if your bedtime and wake up time change from day to day or on weekends, he said, your sleep rhythms aren’t predictable and the body doesn’t know how to respond. To work properly, Grandner said, the release of this hormone needs to occur at regular times. Production of melatonin is stopped by light – so levels naturally fall as daylight approaches, getting you ready to greet the day. As night approaches, levels of melatonin rise, becoming a key signal to the body that it’s time for bed. Melatonin is a hormone produced by the body to regulate when you get sleepy and when you wake up. Here are his top three ways to train your brain to fall asleep. “So create the situation you want it to adapt to, do it often, and before long your brain is going to say ‘Look, this helps me sleep.’ “ “Sleep is highly programmable and adaptable to the situation,” Grander said. He directs the sleep and heath research program at the University of Arizona, and the Behavioral Sleep Medicine Clinic at the Banner-University Medical Center in Tucson. To get those sleep rhythms back in sync we need to sleep-train our brain, said clinical psychologist and sleep expert Michael Grandner. We have replaced our natural rhythms with artificial ones, generated by blue light from too many screens – televisions, computers, smartphones, gaming devices and more. We are no longer like our ancestors, learning to sleep when the sun goes down and rise when it awakens. 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