Top Ten Ways to Fix Your Sleep Schedule
For people who are thrown off from the regular sleeping pattern, or constantly struggle to sleep in a daily basis, or had pulled an all-nighter, changing your sleep schedule can be a hassle for some first, but it is best to stick to our regular sleeping patterns, as sleeping late in the long term could lead to increased health issues and risks, especially for those who don't gain enough sleep. This doesn't only apply to people who have general insomnia or troubles with sleep, but also to those who travel regularly. Although everyone's sleep schedules are different, this depends on what routine they are living in. If you are a night owl willing to revert to their original sleep schedule, try considering one of these tips said below.Exercise is perhaps the most important key to regulating your desired sleep schedule. It doesn't have to be stressful or too light. Thirty minutes of moderate exercise, such as jogging, can be enough for the day, although an hour or two is preferred.
You are more likely to feel tired and sleep earlier. However, doing this near bedtime can cause the opposite effect, as you are likely to be energized rather than tired.
Unless you live in an area with constant noise pollution or other unavoidable distractions, you should remove any surrounding things that trigger stimuli. Especially move your phone away from your bed, or put it in another room if possible.
You are more likely to use your phone or other objects if they are within reach, worsening your sleep schedule.
If you nap daily, especially in the afternoon, it may be causing your sleep schedule to become irregular. The solution is simple: try to avoid naps throughout the day, whether tired or not. As you take naps, you will usually find it harder to sleep at night.
Although this might be difficult for some, it's generally worth it in the long run.
It's not only about when you eat but also what foods you consume. If you often eat sugary or fast foods that interrupt your sleep, try cutting those from your diet. Also, once you have slept and woken up at your desired time, make sure to eat breakfast.
As long as you time your meals precisely and consistently, you should have a consistent sleep schedule.
Caffeine drinks such as coffee and soda can keep you up for hours at night, especially if you drink coffee late in the day. Mid or late morning is generally the best time if you still want to drink coffee while regulating your sleep.
This is a common cause of unstable sleep schedules. With the light on at night, melatonin production in your body stops, making it more difficult to sleep. The blue light from screens can strain your eyes, disrupt your sleep schedule, and affect your body clock.
On average, teens and adults spend 7 hours daily on electronics. Try putting your phone away for at least two hours before bed, and if possible, read a book before sleeping.
Melatonin is a natural hormone your brain produces to balance your sleep-wake cycle. For those with insomnia or who are constantly stressed at night, it is very effective and can generally improve the quality of your sleep. It's best used in moderate doses when you're about to sleep.
Once you have started sleeping at your desired time, do not wake up at your previous usual time. You could wake up a bit earlier for better balance in your sleep schedule. If you do wake up earlier than usual, stick to that time until your body adjusts to your new schedule.
Do not change your desired sleep schedule, as that could disrupt your sleep pattern again, unless it's absolutely necessary. An alarm clock is recommended if you're having trouble sticking to your schedule.
This is similar to the "change your eating habits" item. Sugar is a main cause of difficulty sleeping, as it tends to make you hyperactive, especially in younger kids. Eating sugar in moderation is fine daily, but if an unstable sleep schedule is an issue, try cutting your intake.
If you tend to eat sweets - donuts, chocolate, etc. - right before bedtime, try eating them at least an hour earlier or cutting them out entirely.
Stress is another factor that can affect your sleep. If something bothers you during sleep, try filtering it out as much as possible. If you're stressed because of difficulty sleeping, try getting out of bed and doing mindful activities like reading a book.
Practicing relaxation techniques and meditation can also effectively regulate your sleeping patterns.
This may be an odd method of resetting your sleep schedule, but it suits extreme night owls whose schedules are significantly off. You sleep at your usual time but one hour forward each day until you reach the desired schedule.
Let's say you want to sleep at 8:30 PM, but your current sleep time is 4:00 AM. You would shift to 5:00 AM, then 6:00 AM, 7:00 AM, and so on until you reach your desired time. This process might take more than a week, depending on your usual schedule and your target sleep time.
While this requires patience, it is worth it. Don't attempt this unless you have nothing important, such as work, to do.