10 Tips To Fix Your Sleep Schedule
Our bodies’ clocks govern everything from sleep to hormones, and when that schedule is confused by less-than-ideal nighttime habits, calamity ensues. Here are the most effective strategies to improve your sleep quality and wake up feeling rejuvenated each morning.
1. Keep it regular
Each night, go to sleep at the same time and attempt to set an alarm for the same time each morning. Soon, your natural clock will begin to function. Sleeping irregularly or staying up late every night will just add to the chaos of your sleep routine.
2. Light eating habits before bed
Many of us are prone to binge late at night, especially when a Netflix marathon is underway. Rather than fatty snacks and heavy or spicy meals that might jolt you awake and produce a bad case of indigestion, go for light snacks and a dinner that is high in vegetables and nutrients rather than carbohydrates or processed foods.
3. Exercise in the morning
Many people like to exercise in the evening. However, doing so can help maintain an increased heart rate and invigorate you, rather than exhausting you for a comfortable night’s sleep. Your body requires time to naturally weary, so avoid activating it in the evening! Rather than that, if feasible, avoid the morning and early afternoon.
4. Digital detox
Using our phones and laptops too late at night can fool our minds into believing that it is sunlight outside, even though it is the middle of the night. It even inhibits melatonin synthesis. That is why many professionals recommend keeping your phone outside your bedroom or ceasing use an hour before bedtime. If you’re used to sleeping with the television on, try white noise or calming instrumental music. It will have a positive effect on your REM cycle.
5. The bedroom is for sleeping only
We’re all guilty of texting or browsing through our feeds in bed on occasion. It’s just as simple to convert the bed into a home office, call center, or study space. While this may feel comfortable in the time, the tension associated with those activities may remain when you attempt to quiet your thoughts and sleep. Maintain a separate sleeping area in your bedroom and those nervous, racing thoughts will subside.
6. Don’t nap
When you don’t get enough sleep at night, it might be quite tempting to take a power nap and recharge your batteries. However, you are then complicit in a vicious circle. If you resist the desire for a midday nap, you’ll notice that your eyelids begin to droop later in the day, signaling the start of gradually reestablishing your sleep routine.
7. Breathing exercises and yoga poses
If you enjoy some light exercise before night, omit the cardio and go for some stretches instead. Numerous passive yoga styles allow you to sink deeply into stretches and encourage a pleasant night’s sleep. When your breath is correctly opened, it may assist in muscular relaxation and works as a type of self-massage. Who doesn’t need a pre-bedtime rubdown?
8. Lower the thermostat
If you sleep in a heated environment or with a thick blanket regularly, this might be keeping you from catching some Zzz’s. According to research, the ideal temperature for lulling our bodies to sleep is 68 degrees Fahrenheit. Being chilly naturally makes you weary, since our bodies interpret cooler temperatures at night as a signal to settle down and fall asleep easily.
9. Wear earplugs or simulate white noise
For some, sleeping in silence may be intolerable. However, rather than viewing a noisy television, you may create white noise using a variety of natural methods. Your humidifier, air conditioner, fan, or even air purifier may all generate an agreeable level of noise. This also helps if you live in a noisy metropolitan environment where falling asleep is difficult.
10. With a doctor’s guidance, explore melatonin or CBD
While using sleeping medications may seem extreme, melatonin and CBD both improve sleep naturally. Both of these supplements may have some adverse effects for users (infrequently), therefore we always recommend seeing a physician, but if you want to take the all-natural approach, try these two miracle workers. Simply remember to inform your physician of any drugs you may be taking that may conflict with melatonin.
Hope that ten tips can Fix Your Sleep Schedule effectively.