How To Fix Your Sleep Schedule: 4 Proven Tips
As humans, we need around seven hours of proper sleep in order to function properly. We also need to get this amount of rest regularly in order to enjoy all the mental and physical benefits that come with it. The easiest way to get enough sleep is to have a sleep schedule. This means that you go to sleep at the same time and you wake up at the same time, with or without an alarm. Our bodies have internal clocks that let us know instinctively when it’s time to go to bed and when to rise and shine. This 24-hour sleep and wake cycle is also referred to as circadian rhythm. Your circadian rhythm impacts your sleep schedule, as well as how focused and productive you are once you are awake. However, certain factors can throw your rhythm off balance. This then cause a disruption in your sleep which will have a negative impact on your wellbeing. That’s why it’s important you work to restore your sleep schedule and ensure your circadian rhythm is in balance. Today, we will show you how to fix your sleep schedule with a few simple tricks.
We need around seven hours of proper sleep in order to function properly
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How To Fix Your Sleep Schedule
Our bodies naturally want to follow a consistent sleep pattern as this is the most effective way of getting the high-quality sleep we need. However, sometimes life can get in the way of our sleep. Whether you needed to pull some all-nighter or you travel a lot, it doesn’t take much to trow your circadian rhythm off balance. On the bright side, you can get back on track with a bit of work. Sleep schedules vary from person to person as they highly depend on the environmental cues we gibe our bodies – when we are active, when we eat, when we shower, etc. And since our bodies depend on these signals that means we can use them to adjust our sleep schedules. Here are some simple things you can do to help out your body.
Our bodies naturally want to follow a consistent sleep pattern
#Start slow
Your body will not like a sudden shift in your sleep routine even if it is for its own good. That’s why it’s best to start slowly. It’s best to plan ahead and start adjusting your schedule gradually by moving towards your goal in fifteen minute increments. For example, if you usually wake up at 10:00 AM but need to start waking up at 8:30 AM, it will take you a whole week to adapt to your new sleeping schedule if you wake up fifteen minutes earlier each day. Depending on your goal it may take longer, however, as long as you are going gradually, your body will have an easier time adapting and sticking to the new routine.
Your body will not like a sudden shift in your sleep routine even if it is for its own good
#Adopt a bedtime routine
As we mentioned, our bodies rely on environmental cues to know when it’s time to hit the hay or to wake up. So, if you are having trouble falling asleep when you wish, then adopting a relaxing bedtime routine can help you get back on track. You can use different relaxation techniques to help you fall asleep faster and get some restful sleep. For example, taking a warm shower an hour before bed can help prepare the body for nighttime. You can also drink some chamomile tea, light a candle, read a book, listen to music, meditate and so on. Choose a routine that fits in with your lifestyle.
Adopting a relaxing bedtime routine can help you get your sleeping schedule back on track
#Avoid distractions
Just like there are positive cues that indicate to your body that it is time for bed, there are also plenty of negative cues. There are some things it’s best to avoid before bedtime as they can confuse your body. For example, if it is dark outside your body knows it’s time to sleep, however, if you use your phone before bed the blue light can throw it off. You should also avoid greasy foods, coffee, and noisy environments as they can all disrupt your sleep cycle.
There are some things it’s best to avoid before bedtime
#Be careful with naps
Naps can be super restorative in some cases, but at most they will disrupt your sleep routine. Especially if you are in the process of adjusting your sleep schedule. Naps are associated with shorter nighttime sleep the next night, so they are a sure way to throw off your internal clock. Not only that but taking long midday naps is a sure way to start a negative cycle. Napping = less sleep the next day, less sleep = you being tired and taking a nap. And it goes again and again. However, if you feel your eyes closing against your will, try to keep the nap under half an hour and only early on in the afternoon.
Naps are associated with shorter nighttime sleep the next night
These are some of the best tips on how to fix your sleep schedule. We hope you found this article useful. Now you can start working on getting your schedule back to normal and soon enjoy all the benefits of a consistent pattern and high-quality deep sleep.
These are some of the best tips on how to fix your sleep schedule
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