How To Fix Your Sleep Schedule
When you were a child, you probably had a solid routine of wake-up time, naptime, and bedtime. But that same schedule — with some adjustments — continues into adulthood. Our bodies are made for a natural wake/sleep cycle, which is why you probably tend to wake up around the same time most days.
Being chronically tired may lead you to wonder how to fix your sleep schedule. Fatigue isn’t necessarily a sign that you need more sleep — but it might mean that you need a more defined sleep routine. So what are the best ways to fix your sleep schedule?
Why Our Sleep Schedules Get Off Track
There are many things that disrupt our sleep schedules. For most people, an interrupted sleep schedule is caused by many factors, not just one. If you are suffering from a poor sleep routine, you may need to adjust multiple aspects of your lifestyle.
Digital Screens
One of the most significant is excess screen use. Getting away from screens is easier said than done. We use screens for work, news, communication, entertainment, and more.
Many of us start and end the day by looking at a smartphone. This can seriously disrupt your sleep, especially if you are scrolling your phone at night before bed. This is because devices like phones — that is, anything with a screen — use blue light.
Blue light is a portion of the visible light spectrum that we also experience in natural sunlight. It plays a role in regulating sleep-wake cycles, including the release of hormones that affect drowsiness.
Stress
Stress can make it difficult to fall and stay asleep. It may also affect the quality of the sleep you get, causing more nighttime wakeups. If you have an anxiety disorder or have been going through a stressful period in your life, you may find yourself sleeping poorly.
Diet And Lifestyle
Drinking too much caffeine or alcohol can also affect your ability to fall asleep. If you drink more than four cups of coffee a day — or consume them within a few hours of going to bed — you may have a difficult time resting.
The same goes for drinking alcohol in excess as well as other caffeinated drinks like soda or energy drinks.
Medication
If you take certain prescription medications to manage a health condition, these may affect your sleep schedule. This doesn’t necessarily mean that you can’t keep taking the medication — in fact, you should never stop taking a prescription without talking to your doctor. However, it might mean that you need a dosage adjustment.
Nine Tips On How To Fix Your Sleep Schedule
Turn Off Electronics
As we have seen, electronics have an effect on the quality of your sleep because they produce blue light. When you watch television or scroll through your phone before going to bed, your body does not go through the hormonal shift you need to start feeling relaxed and sleepy.
To change this, make sure you stop electronic usage within an hour or two of going to bed. Turn off your phone and step away from the television. Instead, use this time to practice your bedtime routine. This will help you fall asleep more quickly and sleep more soundly.
Adjust Your Lighting
Light plays a significant role in the regulation of circadian rhythm. Your body produces certain hormones based on the light it absorbs. To improve your sleep schedule, make sure you get some natural light during the day. This will keep you from feeling excessively sleepy during daylight hours and prepare you for a restful night.
Exercise
It is good to have an exercise routine to support cardiovascular health and stay at a healthy weight. But it can also help improve your sleep.
If you need to reset your sleep schedule, try adding an exercise routine. This doesn’t have to be high-intensity. It can be a simple walk or bike ride. Outdoor activities like this also increase your daytime exposure to blue light, which helps circadian rhythm. Make sure to stop at least an hour before you plan to be in bed.
Cut Out Bad Habits
Enjoying caffeine and alcohol in moderation is perfectly fine. But overconsumption is unhealthy in more ways than one, including affecting the quality of your sleep.
If you drink a lot of caffeinated drinks, like coffee, soda, or energy drinks, try to limit your consumption to about 400 mg a day. This is the equivalent of about four cups of coffee. Stop consuming caffeine four to six hours before you go to bed.
Having a drink or two is also fine, but don’t drink more than that. It can be tempting to overindulge in alcohol if you are having trouble sleeping, but this is not a good long-term solution and won’t provide a good night’s sleep.
Relax
If you have been feeling unusually stressed, try to find ways to relax. This means something different for everyone. It might mean taking a walk, doing yoga or meditation, or taking a long bath.
However, if you are feeling extremely stressed and basic relaxation techniques don’t seem to help, talk to your doctor about medication for anxiety. This can help improve your sleep, even if you just take it for a short period of time.
Shake Up Your Eating Schedule
The way you eat — or, more specifically, the time you eat — can also affect your sleep routine. Starting the process of digestion tells your body that it is time to be awake.
To improve your sleep, try to eat your last meal or snack at least two hours before you aim to be in bed. This ensures that your body won’t be trying to digest, which it considers a “daytime activity”, while also trying to sleep.
Resist The Urge To Nap
When you are extremely tired, it can be difficult to resist napping. However, if you are trying to get your sleep schedule back on track, napping will only prolong the problem. Instead, try to hold out for bedtime and go to bed at a healthy time.
Shape a Bedtime Routine
Getting into a regular bedtime routine signals to your brain that it is time to sleep. This can include showering, meditating, writing a reflection of the day, or a relaxation exercise.
Part of this also includes creating a pleasant sleep environment. A comfortable mattress and pillows and a bedroom that is cool rather than hot — ideally 22 degrees Celsius or below — can make a radical difference in the quality of your sleep.
Talk To Your Doctor
If your sleep problems continue long-term, especially if you can’t pinpoint a cause, talk to your doctor. They may be able to help you find the reason why you can’t sleep and prescribe medication for any underlying issues.
FAQs
Can I Fix My Sleep Schedule In One Day?
Fixing your sleep schedule is generally a matter of building habits. While a single day is probably not enough to fix your schedule fully, you can certainly improve it in that time. Laying the building blocks for a good night’s sleep is a process that doesn’t guarantee instant success.
Here are some of the things you can do on day one to start improving your sleep schedule: cut out electronics and meals before bed, improve your sleep environment, exercise, reduce caffeine consumption, and relax.
How Do I Fix My Sleep Schedule In Three Days?
If you are a self-described “night owl,” you can start improving your sleep schedule in a few days. In addition to the tips described above, start shifting your bedtime 15 minutes earlier.
Shut off any electronics a few hours beforehand. Start a deliberate bedtime routine and make your environment comfortable. Begin by laying down 15 minutes earlier than usual. The next night, try 15 minutes earlier than that. Continue until you reach a reasonable hour.
So, for example, if you usually go to bed at midnight, lay down at 11:45 the first night, then 11:30, 11:15, and so on.
Can Pulling An All-Nighter Reset My Sleep Schedule? Myth or Fact?
You might have heard that pulling an all-nighter can serve as a “hard reset” to fix a broken sleep schedule. This, unfortunately, is a myth. Letting yourself become overly fatigued may only exacerbate the problems, leading to even worse sleep. It is much better to start addressing the problems