How to Fix Sleep Schedule? Try These Ways That Will Surely Help You
We all know that proper sleep is essential especially if you want to remain productive. But, I assumed you as well experience difficulty when it comes to sticking to your sleep routine, am I right? There could be many reasons why, such as traveling, changes in your working shift, and more. With such case, you might wonder about how to fix sleep schedule. Well, you must read throughout this post, and I will tell you more about that!
How to Fix Sleep Schedule
Table of Contents
Understanding Sleep Clock
Of course, the first thing we need to understand is the way how our sleep clock works. You shouldn’t fix any problem without knowing this one.
So, sleep clock is a term that refers to several biological mechanisms which control the cycle of tiredness and wakefulness being led by the suprachiasmatic nuclei in the hypothalamus. And this cycle is also called as the circadian rhythm.
If it optimally functions, the rhythm would mean that you would get sleepy in the evening at around the same time and you will be awake in the morning at around the same time every day.
And as far as the timing goes, there is also a typical biological variation wherein some people would generally pre-disposed to an earlier sleep-wake time while others to the contrary later sleep-wake times.
Genetics would influence sleep habits; however, the environment and the behavior also play a role.
Nevertheless, science doesn’t understand everything yet, but commonly, the function of the body sleep is also influenced by the combination of the external cues such as sunset, sunrise and temperature and even internal signals including genes, neurotransmitters, and hormones. And behaviors too such as delaying sleep or activity levels.
Steps on How to Fix Sleep Schedule
And now, you should definitely know how to fix sleep schedule. Good to know that there are practical ways that everyone could try. Here we go!
Step 1. Set up an optimal environment.
This is the very first step to consider once you have a goal of getting your sleep schedule back on track.
As for optimizing the bedroom for sleep, there is a need to make sure that the lighting and the temperature of the bedroom are being adjusted for sleep once it comes to settle in. It is best to have at least a little light as possible in the bedroom.
You have to get light blocking curtains as well as remove the light-emitting cell phones and alarm clocks from the room. Once possible, keep the phone outside the bedroom, or you should place at least on sleep mode, so you wouldn’t be disturbed.
You will have a conducive sleep if you are in a little cold temperature, so for those with air conditioning unit, there is a need to slightly tune up the temperature downwards to make sure that the room is a bit cooler.
Step 2. Fix the daytime habits for a guaranteed good night-time sleep.
You should also know that those things you do during daytime could offer significant impacts to your night-time sleep quality. Actually, you might find that creating certain modifications to the daytime habits would be enough to fix the sleep schedule completely.
Consuming coffee is considered as the most critical sleep inhibitor in the lives of many people. You need to make a concerted effort in order to avoid caffeine afternoon at the very least. It could also serve well to test cutting caffeine out of the life entirely.
Of course, this could be hard to do at all once, however taking the concerted steps to decrease the amount of coffee you are consuming in the morning might fix the sleep struggles completely.
Some people are more sensitive to caffeine compared to others and for the majority, trouble falling asleep at night could be because of the coffee.
And another critical step that you could take for you to help in falling asleep at night would be through doing exercise at daytime. Spending some energy through a good workout isn’t only useful for keeping a healthy weight as well as protecting health, but it might also help to tire you out allowing you to have a good night’s rest ahead.
Some researchers have shown that exercise indeed improves the quality and quantity of sleep and also to contribute to some other positive outcomes.
And finally, if you can manage stress during the daytime, it is a big help to fix disruptions in the natural rhythm. Stress is considered to have the ability to worsen insomnia, and it is closely related to impaired sleep in the cross-sectional studies.
If you are to use some relaxation techniques such as breathing exercises and yoga to manage stress could also create a more peaceful day as well as better subsequent sleep. Lack of sleep is a less barrier to worry about regarding getting good sleep at night.
Step 3. Create a sleep-promoting evening.
There are numbers of individuals wherein the hours after work would involve a combination of dinner, family and many of screen time. Yes, there is nothing wrong with that but the bright light that you are exposing yourself to might be keeping you up for more extended hours.
Electronic devices would emit blue light that heavily influences the circadian rhythm. Night time exposure to fluorescent lights, computer screens and LEDs would be more disruptive to the circadian rhythms, sleep quality and sleep hormone secretion than the incandescent lighting.
Once possible, you have to replace the lightbulbs in the bedroom with the incandescent lights, or you should also use non-backlit e-readers or real books. If you use the computer and phone, you need to install the blue light filter at the same time enable the night settings too. Indeed, these steps could improve the ability to fall asleep on time drastically.
Besides, you should also make sure to keep evening activities out of bed. The bed is for three things only, and these are relaxing, sleeping and of course, making love. The subconscious would link the bed with a state of wakefulness and attention once you are doing work on a laptop while sitting in bed making it hard to fall asleep.
You shouldn’t eat at least two hours prior to going to bed instead drink only water right after you have your last meal. And a late-night snack is fun, am I right? However, the action of digestion and eating would stimulate the body to a state of wakefulness and could be preventing you from falling asleep.
Step 4. Set up an ultimate bedtime routine.
The idea of setting up a proper bedtime routine would mean that you can set up a sequence of events which could be repeated every night.
These best practices would include putting down all the electronics at least an hour before going to bed and do only relaxing activities. You should avoid eating anything instead feel free to have some caffeine-free as well as sugar-free beverages as for helping you unwind like milk.
And don’t ever eat dinner without a several hours’ buffer before going to bed.
Step 5. You are guaranteed a bright morning and waking up right.
Throughout the first few nights of attempting on how to fix sleep schedule, you might find that you are still having little trouble sleeping. This could be resolved quickly by being strict with your wake-up time as well as waking up routine, and this could help you in getting back on the right track. The sleeping cycle could be solidified through having a good wake-up routine.
As you wake up, you can have a large as well as healthy breakfast. You can also include plenty of protein along with complex carbohydrates then exclude sugar. Oatmeal with eggs and yogurt with sautéed spinach is a good option as this would help the body recognize that it is time to wake up and will provide you a sense of energy as well as readiness to begin your day.
Also, you could get some direct natural sunrays in the morning through merely stepping outside the door or balcony for a few moments or through walking part of the way to work. Or a better alternative could be the natural sunlight emitter lamp. The said lamp would mimic the wavelength of the sun which the body uses as the indicator that it is time to begin moving.
The body would release hormones which cause the sensation of wakefulness. You should also go outside for short breaks or by using the said lamp to boost the feeling of alertness.
If you aren’t able to get quality sleep, there are unwanted things that you might experience. Be aware of the following sleep-related problems:
Indeed, crossing time zones disrupt the body clock. You might have sleep problems once the body clock hasn’t adjusted to the new time zone. This would lead to the idea that your body might think that you are still in the old-time zone.
Indeed, too much noise or light could make the body feel like it is not yet time to sleep.
Changing Sleep Schedule
If you belong to those people who work at night then sleep during the day, the internal clock of the body needs to reset for you to sleep during the day. And this could be so hard to do, am I right? There could indeed be trouble in sleeping during daytime might feel tired rather than being active to work at night.
Aftereffects of Alcohol and Drugs
Some drugs might be the reasons for some sleep problems. If you drink alcohol late in the evening, falling asleep isn’t a problem but drinking alcohol prior to going to bed could also wake you up later at night.
There are specific health problems or diseases that could affect the sleep patterns such as head injury, dementia, severe depression and coma recovery. And some medicines which could affect the central nervous system might as well change the sleep patterns.
And some other sleep-related problems include:
Falling asleep early at about 8 pm or even earlier and apparently waking up early at around 3 am to 5 am. You might be considered as an early bird once you wake up early. And this issue isn’t as common as staying and waking up late.
There is also a hard time to fall asleep until very early in the morning or very late at night then having the feeling of being tired requiring sleep during the day. Those who have experienced this matter might be referred as night owls and is considered to be a common predicament. This usually begins in the early teen or even young adult years.
These are some of the factors that might affect the melatonin production, therefore, causing particular sleep problems.
So, you can watch this video to help you fix your sleep schedule in just simple steps:
If you think that the process on how to fix sleep schedule is merely an overnight process, well you are wrong! You will struggle during the first couple of days to get a good sleep. In fact, you might experience sitting awake in bed and more.
Nevertheless, you have to stick with it, and you’ll see your body would learn from your habits and cues telling that it’s time to go to bed. You will naturally fall asleep and wake up at the time you intend and with a feeling of being completely refreshed. And you will love this, right?
So, what are you waiting for? Start fixing your sleep schedule now! Post your comments for more details and share this article too!