How to fix a sleep schedule

How to fix a sleep schedule

Dream Cheeky will help you know How To Fix Sleep Schedule In One Night 2022: Full Guide

Video How To Fix Sleep Schedule In One Night

Getting ready for school or work often means getting up early. After a break from work or school or a transition to a new schedule, people may struggle to adjust their circadian rhythm.

Here are some ways people can reset their sleep schedule.

Set a consistent routine

While a person adjusts to a new routine, they may feel tired and want to sleep longer on weekends or take naps in the daytime.

However, a 2019 study suggests that “recovery sleep” does not help with sleep deprivation and may make an irregular sleep cycle worse.

According to the Office of Disease Prevention and Health Promotion, most adults need 7-8 hours of sleep per night, while most teenagers need 8-10 hours.

Try to set a regular schedule, waking and sleeping at the same times every day.

If a person finds it difficult to achieve this, they can try gradually changing the times they go to sleep by 15-30 minutes until they reach their goal.

Use light and dark

Light levels have a significant impact on circadian rhythm. People often feel sleepy in low light or darkness and feel more awake when it is light.

A person can use this to their advantage by:

  • getting exposure to natural daylight upon waking or using a light therapy device or daylight alarm clock to simulate it
  • using brighter lights during the daytime and softer lighting in the evening
  • making use of blue light filters on phones and other devices
  • ensuring total darkness during sleep by using blackout curtains or blinds

Exercise in the daytime

Regular exercise is important for overall health, but a busy schedule may mean a person exercises in the evening. This can disrupt sleep because exercise wakes the body up.

If possible, try shifting exercise to another time of day, such as in the morning.

Eat early

Eating large meals late at night can also make it difficult to get to sleep. Try eating evening meals several hours before bedtime.

Similarly, avoid caffeine and alcohol in the afternoon and evening as both reduce sleep quality.

Relax in the evening

Working into the evening or feeling stressed may make it more difficult to get to sleep at a suitable time. The American Heart Association (AHA) recommend winding down by:

  • spending 15 minutes completing any unfinished tasks to avoid dwelling on them at night
  • making a to-do list for the following day
  • practicing mindfulness, meditation, or journaling to slow down and calm the mind
  • trying a relaxing activity, such as reading, before trying to sleep
  • avoiding looking at screens at bedtime

Change the sleep environment

Temperature also has an impact on sleep. A room that is too hot can prevent sleep or lead to lower sleep quality. Try to set a thermostat or heating system so that the temperature becomes slightly cool before bedtime.

The Centers for Disease Control and Prevention (CDC) also recommend making the sleep environment quiet and calming. A person can try:

  • putting homework or electronic devices away in the evening or keeping them out of the bedroom entirely
  • using soft, comfortable bedding
  • using carpets, rugs, or curtains to muffle sounds from outside or wearing earplugs

Learn how much sleep a person needs here.