If a good night’s sleep seems like an elusive concept, then an erratic sleep schedule might be to blame. Even one late night, where you don’t get the amount of sleep you need, can get in the way of your routine.
While it might be easy to think that you can make up for lost sleep by sleeping in a few extra hours, the reality is that it can also throw off your sleep cycle. Over time, you might find yourself pushing your bedtime back later and relying on daytime naps to give you a boost of energy. Fortunately, there are some hacks you can try to fix your sleep schedule and get back on the right track.
Why Should You Learn How to Reset Your Sleep Schedule?
When you follow a consistent pattern of going to bed and waking up at the same time every day, you’ll notice that your body becomes accustomed to it. Without even realizing it, you may find yourself feeling drowsy at a certain time every night, and you might even wake up without the help of an alarm clock. This is a sign that your body’s internal clock is functioning at its most optimal level.
Following a consistent sleep schedule is also essential for your overall well-being. In fact, research has shown that if your bedtime varies by even 30 minutes, you’re more susceptible to making poor food choices, consuming heavier amounts of alcohol, and following other unhealthy lifestyle habits.
How to Fix Your Sleep Schedule: 3 Tips
To wake up well-rested, you need to get the recommended, you need to get the recommended 8 hours of sleep and complete at least four or five sleep cycles every night. Here are some tips to help you reset your sleep schedule for fresher mornings.
1. Set a bedtime
The key to achieving consistency is creating a routine that you can follow. One of the most effective ways to get your sleep schedule back on track is to establish what time you’ll go to bed and wake up every day, even on weekends. Though you might feel the urge to sleep in on your day off, try not to hit the snooze button for longer than 20 minutes to an hour.
At first, it might be challenging to force yourself to go to bed and wake up at the same time every day, but it’s essential to make a conscious effort to stick to the routine. If it’s too tough in the beginning, try to start small and go to bed just 15 minutes earlier than you normally would for a few days. Keep doing this until you’re able to achieve your goal.
2. Limit caffeine and alcohol intake
Caffeine and alcohol are both deterrents to a good night’s sleep. If you’re trying to fix your sleep schedule, it’s important to steer clear of both, ideally a few hours before bedtime.
Caffeine is a stimulant that can stay in your body for up to 10 hours, so try not to have any caffeinated drinks too late in the afternoon. On the other hand, alcohol is a depressant, which means it can slow down your system and help you fall asleep faster. However, alcohol won’t help you get a restful night’s sleep because it inhibits the body’s ability to enter the REM sleep stage, which has many restorative benefits.
If you do decide to have a drink, be sure to stick to the recommended standard drink size and stop drinking at least 3 hours before you plan to go to bed.
3. Prep your space for comfort
To improve the quality of your sleep, it’s essential to optimize your space for comfort. Investing in a high-quality mattress is the first step you can take to start sleeping better. More often than not, an uncomfortable mattress is one of the main reasons why you might be experiencing a restless night’s sleep.
When it comes to shopping for mattresses, you’re spoiled for choice. Reading mattress reviews online is a great way to make a decision. One type of mattress worth considering is a hybrid mattress. A hybrid mattress is a cross between a traditional innerspring mattress and a memory foam. Thanks to this unique combination, hybrids are designed to provide support and stability, while also delivering maximum comfort.
A good night’s sleep may be hard to come by at times, but it doesn’t need to be so challenging. The first step is to fix your sleep schedule by following healthy sleep hygiene habits. Over time, you’ll find that you’re able to fall asleep easier and wake up well-rested.