If you’re like me and your sleep patterns are all over the place, perhaps it’s time to get your sleep habits back to a healthy place.
Resetting your sleep schedule involves making gradual adjustments to your bedtime and waking time.
Here are some tips to help you reset your sleep schedule:
Set a Consistent Sleep Schedule:
Choose a bedtime and wake-up time that allows for 7-9 hours of sleep each night. Do your best to stick to this schedule even on weekends to regulate your body’s internal clock.
Gradual Adjustments:
If you need to shift your sleep schedule by a significant amount, make gradual adjustments. Shift your bedtime and wake-up time by 15-30 minutes earlier or later each day until you reach your desired schedule.
Control Exposure to Light:
Exposure to natural light during the day helps regulate your circadian rhythm. Spend time outdoors in the morning. Dim the lights in the evening to signal to your body that it’s time to wind down.
Limit Exposure to Screens:
Reduce screen time, especially in the evening. The blue light emitted by screens can interfere with the production of the sleep hormone melatonin. Try to turn off your devices about an hour before you want to sleep.
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Create a Relaxing Bedtime Routine:
Establish a calming routine before bedtime. This could include reading, taking a warm bath, or practising relaxation techniques, like meditation. I like to have a cup of tea just before I go to bed, but remember if you do this, you’ll want to use the ladies’ room before you go to bed, to ensure that you don’t wake up to use the loo throughout the night.
Avoid Stimulants:
Limit your caffeine and nicotine intake, especially in the hours leading up to bedtime.
Exercise Regularly:
Enjoy regular physical activity, to exert your body of excess energy, but try to complete your exercise at least a few hours before bedtime.
Watch Your Diet:
Avoid heavy meals close to bedtime, and consider having a light snack if you’re hungry.
Evaluate Your Sleep Environment:
Ensure that your bedroom is conducive to sleep. This includes a comfortable mattress and pillows and a cool, dark, and quiet environment.
Manage Stress:
Practice stress-reducing techniques, such as mindfulness meditation or deep breathing exercises, to help calm your mind before bedtime.
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Limit Naps:
If you need to nap throughout the day, keep it short (20-30 minutes) and avoid napping too close to bedtime.
Stay Consistent:
Consistency is key. Once you’ve established a new sleep schedule that works, try to stick to it every day.
Remember, it may take some time for your body to adjust to a new sleep schedule, so be patient and persistent in your efforts. If you continue to have difficulty with sleep, consider consulting a healthcare professional for personalized advice.
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