How to Fix Your Sleep Schedule
Sleeping problems can mess up your daily activity levels. Sleeping is meant to relax our minds, rejuvenate our energy, and refresh our bodies. Poor sleeping patterns lead to poor performance in your workplace or home. From sleepless nights to oversleeping, life can get hard. You need to learn how to fix your sleep schedule.
Though sleep problems may be associated with underlying mental and medical conditions, most of us at some point in life face sleeping problems. It could be as a result of stress or psychological instability. Environmental factors such as noise, light, and temperature could also be taking a toll on your sleep patterns. In this article, we shall discuss more on how to handle your sleep schedule.
Different Ways to Fix Sleep Schedules
Get the Right Routine
Take time to study how much sleep your body needs. Make a list of your daily activities to determine your extra free time. The kind of routine you have during the day determines how much sleep you need. To fix sleeping patterns, ensure you sleep at the same time each day for a few consecutive days. Your body slowly adapts to your new sleeping hours: If this routines works well for you, continue using it indefinitely.
Create a Comfortable Environment
Ensure your sleeping environment is comfortable. Get the right mattress for your bed. Use soft pillows to support your neck. Ensure you switch off the lights or use dim lights for your bedroom. Consider the weather too! Cold weather may need you to add on sheets and duvets. Listen to your body for comfort.
If temperatures are high at night, you may opt to install a slow fan, to regulate the heat. Learn the right posture for a comfortable sleep. Back pains and neck stiffness may keep you awake eventually.
Keep a Record of Your Sleeping Pattern
A sleep journal helps you record the time you wake up and sleep each day. It helps you track what you could be doing wrong. It is important to add your daily activities to your journal to determine what alters your sleep pattern. Make sure you follow your sleeping routine and avoid any distractions. When trying to maintain a routine, you might have to alter your daily activities. Be sure to consult your diary too!
Be Active at the Right Time
You may want to do the laundry in the evening after work. There is no harm in this but did you know that extra activity towards your bed time might cause you sleeping problems? When you engage your body physically, your brain tends to be alert thus delaying the urge to sleep. Involve yourself in heavier activities early in the morning or during the day. Leave the light ones for the night. Again, keeping a list of your activities helps you manage them easily.
Your body needs to be active. Exercise refreshes your body and engages the mind. It also supports the circulatory system. Lack of physical exercise makes you feel lazy, tired, and inactive. A good workout regime helps you plan enough time for your other activities as well.
If you are too busy to visit the gym, choose workout ideas you can do at home. However, ensure you work out at the right time, because if you exercise close to bedtime, you may end up not sleeping at all. Exercising a few hours before sleeping time is good enough to get you a comfortable sleep.
Wind Down the Right Way
Even after drafting a sleeping routine, you may still have problems following the schedule. Evaluate ways that make you calm down and relax. Is it listening to some relaxing music, reading your favorite novel, or even taking a warm bath? These could help you put your mind at rest encouraging you to sleep better. Late night movies and loud music can only make the situation worse. Avoid them!
As simple as it sounds, the food we eat can highly affect our sleeping behavior. Create a reasonable feeding schedule as well. Learn to have your dinner two to three hours before sleeping. It gives your body enough time to start the digestion process which takes up more of your energy. Control your food portions at night and eat light foods.
Caffeinated drinks and alcohol cause so much harm to your sleeping schedule. Avoid them by all means. These types of drinks stimulate the brain, and you function more actively as opposed to resting.
Taking naps in between activities can be very helpful. Naps rejuvenate your energy to go on with your activities. However, if you take naps in the wrong way, they may cost you a good share of your night time sleep. Short naps are useful, but it is important to note that the more you have them, the less likely you are to fall asleep early.
It’s an excellent idea to schedule naps as well. Identify a particular time when you are likely to need naps and stick to it. You can do without naps as well if you manage your sleeping hours.
Stress factors can hugely affect our normal brain functions. Anxiety in many instances leads to ‘insomnia’ which is the inability to fall asleep. Try to trace your stress indicators and keep them at bay. Manage your time, keep deadlines, and have a sound mind at all times.
Seek Medical Advice
As earlier informed, some sleeping problems may link with psychological disorders. Schedule a visit to your doctor and discuss any underlying conditions. Your doctor may need background information relevant to your conditions. He may want to know about your sleeping behavior, your diet, possible stress factors among other highlights.
If you are diagnosed with a psychological condition affecting your sleep, it is important to follow your doctor’s advice. Ensure you complete your medication if given any and maintain follow-up visits.
Involve Other Members
Your sleeping problem may be influenced by your family members. It may be as a result of a baby crying at night, a snoring or sleep talking partner among other distractions. As you manage your sleeping pattern, you may want to involve the rest of the family. Their understanding and support will go a long way.
Eat healthy together, exercise, and maintain good sleeping behavior. Talk to your partner about issues he can change and seek professional help for recurring behavior.
Make Gradual Changes
Maintaining a proper sleeping schedule does not happen in a day or two. You have to give it time and commitment. Introduce new ideas each at a time to give your body time to adjust. When modifying sleeping time, add a few minutes after a few days, and you’ll get it right with time. It’s a learning process as well.
The Final Word
As we all know, sleeping is an important factor in our day to day lives. You ought to have enough sleep to function properly and yield good results. From the above ideas on how to fix your sleep schedule, chose what would work best for you. It is important to note that we are all different. My day’s activities do not match yours and so my program ought to be different.
Understand yourself and make changes where you can. Do not hesitate to seek professional help if sleeping problems go overboard. Plan your activities and stick to your timelines. Practice a healthy lifestyle and ditch bad eating habits. All these are great ways to get you back on track. Little achievements should motivate you to keep trying until you make it. As always, we’d love to hear from you. Leave us a comment below.