Reset Your Sleep Schedule With These Simple Yet Effective Ways!

Last Update on May 18, 2022 : Published on August 14, 2021

Have you ever wondered why you feel sleepy at the same time every night? Or why do you wake up around the same time every morning? This 24-hour sleep-wake cycle is known as the circadian rhythm. This circadian rhythm can be thrown off if you pull an all-nighter, deal with jet lag, etc.

Our sleep schedules can vary from person to person depending on our environmental factors. Our sleep schedule depends on the signals we give our bodies. Having a misaligned internal clock or a sleep cycle can result in poor sleep.

And not getting enough sleep can be harmful to our mental and emotional health. Poor sleep health can be linked to chronic problems such as sleep disorders, weight problems, depression, bipolar disorder, seasonal affective disorder, etc.

Below are some ways you can fix your sleep schedule and get back to your normal circadian rhythm.

How To Fix Your Sleep Schedule?

Here are some ways you can fix your sleep schedule:

1. Get The Light Right

One of the best ways to fix your sleep schedule is to get the light right. Too much exposure to light before bed can mess with your melatonin production. The lack of melatonin means too much alertness. During the night, make sure the lighting is soft and dim in your room. In the morning, make sure you go into the morning light, take a walk, etc to feel alert and awake.

2. Try Relaxation Techniques

Practicing relaxation exercises or meditation before bedtime can also help you fix your sleep schedule. If you’re stressed, your body will produce cortisol, the hormone that increases your stress. High levels of cortisol mean heightened awareness.

Having a relaxing bedtime ritual can promote better sleep. You can try yoga, sleep meditation, listening to sleep stories, deep breathing, etc.

Below Find the 3 Min Breathing Exercise :

3. Avoid Naps

To fix your sleep schedule, it is recommended that you avoid naps during the day as much as possible. Naps can mess up your sleep cycle. Long naps can make you feel groggy and disoriented and can mess with your sleep cycle. If you do need to nap, make it a 30-minute nap and not more than that. Also, make sure you don’t take naps after 3 pm.

4. Exercise Regularly

Another way to help fix your sleep schedule is to exercise regularly just not before bedtime. Exercise also helps in producing melatonin which regulates sleep. Aerobic exercises help the best if you want to improve your sleep. Avoid exercising too much in the evening and if you want to exercise make sure you do so at least two hours before bedtime.

5. Avoid Noise

To get a good night’s rest, make sure you stay away from a noisy environment. Loud noises can disrupt your sleep, thus messing up your sleep schedule. It is better to not have a TV in the bedroom and to keep your phone on silent mode when sleeping. If you’d like, you can try using soothing background sounds or white noise to help aid sleep.

5. Try To Stay Comfortable

Sleeping on a couch all night is not comfortable nor is sleeping on mattresses that are old and lumpy. To fix your sleep schedule, one of the things you can try is to make sure you’re comfortable when you’re sleeping. Get a comfortable mattress and a pillow. It also doesn’t hurt to have cooler temperatures when you sleep.

7. Eat Dinner Early

Most of the time, our sleeping habits are also affected by our eating habits. Having a late dinner or eating a heavy meal before bed can mess up your sleep schedule. Make sure you eat your meal at least three hours before bedtime. It will give your stomach enough time to digest. Also, avoid caffeinated beverages such as coffee, tea, or alcoholic beverages before bed.

8. Maintain A Routine

If you need to fix your sleep schedule, make sure you have one. Pick a bedtime and wake-up time and stick to it. Even on weekends and days off. Also, try avoiding staying up late or getting up too early before your sleep is complete. Follow and maintain a sleep routine.

9. Take Supplements, If Needed

Melatonin helps regulate our sleep cycle. If you’re having trouble maintaining your sleep schedule then it is suggested that you talk to your doctor about certain supplements (including melatonin) to help you sleep better. You can try drinking these herbal teas before bed too.

Please make sure you take the dose as recommended by the doctor as taking supplements might have some side effects. If you’re already on medications, please consult with your doctor before taking any supplements.

10. Talk To A Professional

It’s okay if you’re having trouble sleeping or you have a messy sleep schedule now and then but if your sleep troubles are continuing, it is recommended that you seek professional help immediately. Having sleep troubles can also be a sign of sleep disorders. The right professional can help diagnose a problem if there is any.

Final Thoughts

Sleep and mental health are linked to each other. Many factors can mess with your sleep schedule and can affect your mental and emotional health. Fortunately, there are ways you can fix your sleep schedule and adapt to healthier sleep habits. By maintaining good sleep hygiene and a regular sleep schedule, you can get the sleep you need to reboot your mind and body.

If you’re still having trouble with managing your sleep schedule, talk to a professional. I hope these above-mentioned ways on how to fix your sleep schedule help you. If you need additional aid, you can connect with us on social media or write to us

Like this article? Tried one or more methods mentioned? Make sure to comment below and let us know your thoughts!

Sleep Well & Take Care!

About The Author

Swarnakshi Sharma
Swarnakshi Sharma

Swarnakshi is a content writer at Calm sage, who believes in a healthier lifestyle for mind and body. A fighter and survivor of depression, she strives to reach and help spread awareness on ending the stigma surrounding mental health issues. A spiritual person at heart, she believes in destiny and the power of Self. She is an avid reader and writer and likes to spend her free time baking and learning about world cultures.

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