Before you can set your body on a predictable sleeping pattern, you should ask yourself the following questions to help decide how to fix sleep schedule:
- Does your bedtime vary widely from one night to the next?
- Do you randomly wake up in the middle of the night and find it difficult to go back to sleep?
- Are you always tired when you wake up?
- Is it always a struggle to wake up at the right time?
The answers to these questions will help determine if at all or how much your sleep schedule is out of sync with your body’s natural rhythm. It may be long since you actually had the right kind of sleep pattern so your body doesn’t remember how it feels to go to bed on time
and waking up at the right time.
If you exhibit the above signs then it may be an indication of depression ora sign of sleep disorder. This doesn’t have to be the case though.
You have an internal clock which is also known as circadian rhythm that is actually built to allow you to fall asleep at a similar time each night so you can wake up at a predictable time feeling refreshed and energized.
What causes fluctuations in your sleep pattern?
There are a number of things that could make your internal clock system to get out of order. These include:
- Having to pull a number of
- Having a colicky baby who cries all night
- Staying up late watching TV
When you have a few late nights, it can really affect your biological rhythm. This makes it very important to ensure that you get your sleep cycle back on track.
What are the effects of having an uneven sleeping pattern?
When you neglect your internal clock rhythm it can cause a lot of problems. These include:
- Chronic exhaustion which can make you feel like you are in a state of constant jet lag.
- It can cause or contribute to a number of ailments such as obesity, diabetes, and cardiovascular diseases.
How to fix sleep schedule to a predictable rhythm
It is possible to be rested and be productive everyday without the need for an alarm clock. All you will need to achieve this is adopting clean sleeping habits and getting yourself on a new sleep schedule that you will follow.
This will require you to be patient and be disciplined. The following steps will guide you through this process of fixing your sleep schedule:
1. Setting up an optimal environment
It is important to ensure that your sleeping environment is comfortable enough to support peaceful sleep. The light in the room should be as low as possible in your bedroom.
Get curtains that block light and get rid of alarm clocks that emit light, as well as cell phones. You should reduce the temperature in your bedroom to a degree comfortable to sleep in.
2. Fixing your daytime habits to ensure good night-time sleep
What you do during the day will greatly affect your sleep quality. Sometimes making modifications to your daytime activities can be all you need to fix your sleeping schedule.
The most significant sleep inhibitor is the intake of coffee. You should make an effort to avoid the intake of caffeine as much as possible up to 6 hours before bedtime.
Exercising during the day can also go a long way in helping you fall asleep faster at night. Exercising or working outwill help to tire you enough for deep sleep.
Use relaxation techniques to manage stress levels during the day to help you to get the much needed sleep at night. These techniques include breathing exercises, yoga, or other stress relieving techniques.A peaceful state of mind during the daycanbe carried all the way to bedtime.
3. Creating a sleep-promoting evening
Exposing yourself to electronic devices and LED lights at night may actually interfere with your internal clock, sleep hormone secretion, and the quality of sleep.You should consider replacing the light bulbs in your bedroom with none LED bulbs and read ‘real’ books instead of eBooks.
When you take these steps to reduce your exposure to brightly lit devices you can immensely increase your ability to fall asleep on time. You should always remember to keep most of your evening activities out of bed. This will help your subconscious link your bed with a state of relaxation and sleep.
It’s important to ensure that you also eat at least 2 hours before you go to bed. The action of eating and digestion can make your body go into an active mode which is not healthy for your sleep cycle.
4. The ultimate bedtime routine
- Setting up the ultimate sleep routine is vital and it entails setting up a sequence of events to repeat every night.
- Some of the best practices include putting away all electronic devices at least an hour before bed and then engaging in relaxing activities such as yoga or meditation.
- You should avoid eating just before you go to bed, but can have some warm milk to help your body unwind.
- Engage in a normal bedtime activity such as reading a few pages of your favorite book or writing in your journal to help you relax.
- When you get sleepy please turn off your lights and try to fall asleep as calmly as possible. Do not stress yourself if you cannot fall asleep after 20 or 30 minutes, just get up and continue with your relaxing activity and sleep will come.
Resetting your sleep schedule will not occur in one night. You may struggle for the first few nights but then your internal clock will get with the routine and everything will flow smoothly after that.