The key concept is to set your alarm for the same time every day, and get out of bed at a regular time too. If they can’t help directly, they can refer you to a sleep specialist if they think it’s necessary.Īpproach 1 to changing your sleep schedule If the quality of your sleep is affecting your daily life or responsibilities, or causing you distress, talk to your doctor about it. This isn’t a daily habit like the previous tips, but important to mention. Only go to bed when it’s time to sleep or read quietly in bed. Try not to spend lots of time in the bed or bedroom in the evening if you have access to other rooms in the house to relax. Make sure you have a comfortable bed and bedding. Make your bedroom right for sleepĬool, dark, and quiet will work well for many people. Even going for a walk during the daylight hours can be beneficial as you’ll also be helping your circadian rhythm with the light. Physical exercise is good for sleep, and is also a good excuse to get outside for some fresh air, either to do the exercise or to travel to a place to do sports. It’s best to quit or reduce your intake of both, especially in the evening. Many people will find that caffeine or alcohol disrupts their sleep. But long naps (more than 30 minutes) or naps late in the evening might be disruptive to the main sleep event. keep daytime naps shortĪ daytime nap can be helpful for some people if they need to recharge their batteries. This is the time to do a relaxing activity or two instead of having more screen time. If you repeat the same bedtime routine each night, your brain will eventually start to associate the routine with the idea that sleep is coming up next. Use a lamp in the living room rather than intense downlights before going to bed to soften the lighting and prepare your mind for sleep. You might be surprised to see your sleep schedule is easier to stick to. Try an experiment for a week though and turn them off for an hour before going to bed. I know it’s not always easy to disconnect from your phone, tablet, computer, or television. Dim the lights and screens in the evening Research has shown that when exposed to natural light only, and no artificial lights, the internal body clock synchronizes to the cycle of sunset and sunrise. Sunlight influences your circadian rhythm in a key way, which sleep is a part of. Spend some time in natural light every day You might even find that they are all you need to improve your sleep. I recommend doing as many of them as possible alongside the sleep schedule adjusting methods coming up below. The following tips all form a part of good sleep hygiene. Daily tips for resetting your sleep routine But first, let’s take a look at some important daily habits that can influence the likelihood that your sleep schedule works. In this article, I’ll share two specific methods for adjusting your sleep schedule to the times you’d like. Even when you’re aware of that concept, it might seem easier said than done though. If you’re not the world’s best sleeper though, it can be helpful to stick to a regular sleep pattern as much as possible. And let’s face it, life would be a little boring if we never had a good Saturday night out! If you have responsibilities such as child care or you have to do shift work, it can be difficult to keep to a consistent sleep routine. Do you go to bed and get up at the same time most days, or does your sleep schedule vary wildly from one night to the next?
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