How To Fix Sleep Schedule

Here are the scientifically proven tips to fix your sleep schedule.

1. Follow a Set Routine

Sticking to a routine is probably the most challenging thing to do. Set a fixed time to go to bed, and try to go to bed at that particular time no matter what happens. Similarly, set up a wake-up time and wake up at a fixed time every day. Habituate your body with bedtime and wake-up rituals so that your body gets ready to wake up and sleep accordingly.

2. Start Mornings Bright

Waking up in a dark bedroom entices you to sleep more. It is because your internal sleep cycle doesn’t recognize it as daylight. Ensure that your bedroom has a decent light or sunshine through windows. You can also go outside to experience some sun. In case of a cloudy or foggy morning, try lighting up the room with bright LED lights.

3. Keep the Nights Dark

Here comes the most challenging part of all. We are surrounded by screens all day long, and nights are no exception, whether watching television, working on a laptop, or scrolling social media on our phones. We just can’t get rid of screens around us.

Try to eliminate the screen time before jumping onto the bed. It will eventually help you in improving your sleep schedule.

4. Exercise

Fixing a sleep schedule is incomplete without exercise. Exercise tires you and takes out a lot of energy. Daily workout in the morning will set your whole day and make you sleep at night easily. However, avoid exercising near bedtime as it will impact your sleep schedule.

Still, if you want to do something physical before getting into bed, you can try a few yoga positions or stretching sessions.

5. Consume a Healthy Diet

Consuming heavy meals before getting into bed leads to acid reflux, indigestion, and heartburn, which may disrupt your sleep in the night and also disrupt your sleep schedule. Still, if you want to snack at night, consume a light snack that is rich in protein and low in carbohydrates and fats – fruits, vegetables, dry fruits, milk, cheese, etc., can have many health benefits without impacting your sleep.

6. Take Short Naps

Napping is perhaps our most favorite activity, and we cannot resist them at any cost. We recommend taking shorter naps of about 10-20 minutes. Longer naps of around 90 minutes signal our circadian rhythm that we have got enough sleep and face issues while falling asleep at night. On the other hand, shorter naps are good; they keep you rejuvenated, boost your productivity throughout the day, and also ensure deep sleep at night.

7. Reduce Caffeine Consumption

Some experts suggest eliminating caffeine consumption. Enjoying a sip of coffee in the morning or afternoon is good, but try not to consume caffeine at least five hours before bed.

8. Consider Melatonin

Melatonin is a natural hormone that induces sleep in humans. A melatonin dosage can help you to adjust to the new sleep schedule. However, you should consult a doctor before considering melatonin as an option.

9. Adjust to Jet Lags

Jetlags can be very irritating and can make a complete mess of your sleep schedule. Try setting your biological clock days before your departure date. Doing this will prepare you for the new time zone.

To put this in a practical example, assume that you’re going somewhere two hours ahead of your local time and go to bed an hour earlier each night for two successive nights.

10. Go Camping

When was the last time you camped? Take your tent, make time out of your busy schedules, and head in the lap of mother nature. Camping lets you experience calmness and reduces the artificial blue lights out of your lifestyle for a few days.

Camping adventures allow you to sleep in the dark, wake up amidst natural sunshine, and resets your sleep cycle perfectly.