Introduction
Most people understand how important it is to get enough sleep every night. Not only does it allow us to feel rested and alert during the day, but it also helps improve our physical and mental health. Unfortunately, many of us struggle to get the recommended seven to nine hours of sleep each night.
The American Sleep Association estimates that 50 to 70 million Americans suffer from chronic sleep disorders. Moreover, the Centers for Disease Control and Prevention (CDC) reports that lack of sleep increases the risk of developing certain health conditions, including diabetes, heart disease, obesity, and depression.
If you have difficulty falling asleep or staying asleep throughout the night, this article will provide you with tips on how to fix your sleep schedule. It will explain the importance of establishing a consistent sleep routine, reducing your exposure to blue light before bed, avoiding caffeine late in the day, and creating a comfortable sleep environment.
Establish a Consistent Sleep Schedule
One of the most important steps to fixing your sleep schedule is to establish a consistent sleep routine. Going to bed and waking up at roughly the same time each day helps regulate your body’s internal clock and makes it easier to fall asleep and stay asleep throughout the night.
Determine Your Bedtime
The first step is to figure out what time you need to go to bed in order to get the recommended seven to nine hours of sleep per night. To do this, calculate the time you need to wake up in the morning and subtract the number of hours you need to sleep. For example, if you need to be awake by 7am, then you should aim to be in bed by 10pm.
Stick to Your Sleep Schedule
Once you’ve determined your ideal bedtime, it’s important to stick to it as much as possible. Even on weekends or days off, try to go to bed and wake up at the same time. According to a study published in the journal Sleep Medicine, keeping a consistent sleep schedule can help improve sleep quality and reduce daytime sleepiness.
Start Winding Down an Hour Before Bedtime
In order to prepare your body for sleep, it’s important to start winding down an hour before bedtime. This will help reduce stress and anxiety and make it easier to drift off when your head hits the pillow.
Turn Off Screens
The blue light emitted from cell phones, computers, and TV screens can interfere with your natural sleep-wake cycle. The National Sleep Foundation recommends turning off all screens at least one hour before bedtime.
Read a Book
Reading is a great way to relax and unwind before bed. Choose a book that isn’t too stimulating, such as a quiet romance or a classic novel.
Listen to Relaxing Music
Listening to soothing music has been found to reduce stress and anxiety levels. Choose calming music or songs that are specifically designed to help you relax and fall asleep.
Reduce Your Exposure to Blue Light Before Bed
Blue light has been found to disrupt the production of melatonin, the hormone that regulates your sleep-wake cycle. That’s why it’s important to reduce your exposure to blue light before bed.
Wear Blue-Light Blocking Glasses
Blue-light blocking glasses can help reduce the amount of blue light your eyes are exposed to. They’re available in many stores, or you can buy them online.
Use Night Mode on Your Phone and Computer
Your phone and computer likely have a “night mode” setting that reduces the amount of blue light they emit. Use this setting in the evening to reduce your exposure to blue light.
Exercise Regularly But Not Too Close to Bedtime
Regular exercise is important for overall health and wellbeing, but it’s important to avoid exercising too close to bedtime. Exercise can give you a burst of energy that can make it difficult to fall asleep.
Choose Low-Impact Activities
If you’re going to exercise in the evening, choose low-impact activities like yoga or stretching. These activities won’t give you the same energy boost as more intense exercises like running or weight lifting.
Time the Workout Right
Aim to finish your workout at least three hours before bedtime. This will give your body time to cool down and relax before you go to sleep.
Avoid Caffeine Late in the Day
Caffeine is a stimulant that can interfere with your ability to fall asleep. It’s best to avoid consuming caffeinated drinks after lunchtime.
Understand the Effects of Caffeine
It’s important to understand that caffeine can stay in your system for several hours. Therefore, it’s best to avoid caffeinated drinks after noon to ensure they don’t interfere with your sleep.
Cut Out Caffeinated Drinks Afternoon
Replace caffeinated drinks with decaf coffee, herbal tea, or water. You can also opt for non-caffeinated alternatives like herbal teas or sparkling water.
Create a Comfortable Sleep Environment
Creating a comfortable sleep environment can help you fall asleep faster and sleep more soundly throughout the night.
Keep the Room Cool and Dark
Try to keep your bedroom cool and dark. The ideal temperature for sleeping is between 60 and 67 degrees Fahrenheit. If necessary, use blackout curtains to completely block out any light.
Block Out Unwanted Noises
Unwanted noises such as traffic or loud neighbors can prevent you from getting a good night’s rest. Invest in a white noise machine or earplugs to help block out these noises.
Invest in Quality Bedding
Finally, invest in quality bedding that is comfortable and supportive. Choose sheets and pillows that are soft and breathable, and replace them regularly.
Conclusion
Fixing your sleep schedule can seem daunting, but with the right strategies it is possible to get the restful sleep you need. Establish a consistent sleep schedule, start winding down an hour before bedtime, reduce your exposure to blue light, avoid caffeine late in the day, and create a comfortable sleep environment.
By following these tips, you can begin to get the quality sleep you need to feel rested and alert during the day. With a bit of effort and dedication, you can get back on track and enjoy the benefits of a good night’s rest.
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