- We’ve all been there. You get tied up in something late at night, be it a video game or a party with co-workers. The next day, you sleep in. What could it hurt?
Then the next night, you have trouble going to sleep. So you end up staying up late again, except this time you also have to get up early the next day. The cycle continues until you find yourself sleeping past noon on the weekends to catch up.
Many people struggle with fixing their sleep schedule. If this sounds like you, we’ve put together a quick guide on the best way to reset your sleep schedule. Read on to find out more.
Let’s face it: sleep schedules get out of hand when we fall off of a schedule. And imposing a schedule is one of the best ways to reset your sleep schedule.
The easiest step in this process is to force yourself to wake up at the exact same time every morning. Don’t allow yourself to sleep in. You might be tired, but this just helps set you up for the next step.
Once you’re getting up at the same time every day, start moving your bedtime back. Studies have shown that it is more effective to move your bedtime back a little bit at a time rather than automatically jumping in to going to bed at 10 PM.
Move your bedtime back 15-30 minutes every night until you are back on track. And it should go without saying, but avoid taking naps. Naps will only keep you up later, even if you are really tired during the day.
If you fall off your sleep schedule, for example, at another late night social function, go to bed earlier instead of sleeping in.
Sleep quality has just as much to do with a healthy sleep schedule as sleep quantity. 9 hours of restless sleep isn’t as good at 7 hours of deep sleep. If your sleep quality suffers, you may find yourself in an unsustainable sleep schedule trying to catch up.
Avoid caffeine in the late afternoon and evenings. Long after we stop feeling its perky effects, caffeine can still remain in our systems and stimulate our brains, leading to restless sleep.
You should also avoid eating and exercising too close to bedtime. Both of these can actually increase the amount of energy your body is expending, so even if you fall right asleep, it won’t be as deep or restful as you may like.
Some of us may need a little extra help in adjusting our sleep schedules. There may be underlying issues that could be contributing to a lack of good quality sleep.
Melatonin and herbal supplements such as chamomile and lavender can help those of us who find falling asleep difficult. These supplements are known for their calming, sleep-inducing properties.
Other things such as light therapy, blackout curtains, or upgrading your mattress and pillow can go a long way towards improving the quality of your sleep.
The Best Way To Reset Your Sleep Schedule
If you are looking for the best way to reset your sleep schedule, make gradual changes. It can be tempting to try the kitchen sink approach, but sustainable and healthy habits are built slowly over time.
For more lifestyle and wellness tips, make sure to check out our other blog articles, and feel free to contact us at any time!