Rise & Recharge

Five Ways To Fix Your Sleep Schedule for Good

Photo by Greg Pappas on Unsplash

There’s nothing like the feeling of waking up refreshed and energized after a restful night of sleep. And where does it start? With a well-regulated sleep schedule! Quality sleep is essential for both mental and physical maintenance, and a consistent routine can improve your daily productivity and mood. With these five simple yet effective strategies, you can reset your sleep schedule and maintain healthy habits that will benefit you in the long run. From tips about getting ready for bed to waking up in the morning, this guide will help you succeed in your daily routine.

1. Turn off electronic devices an hour before bed

Phones, tablets and computer screens emit blue light that interferes with melatonin production. Melatonin is the hormone responsible for regulating sleep. Exposure to this artificial light can deceive your brain into thinking it is still daytime, thus making it harder to wind down naturally. Additionally, doomscrolling or getting distracted by social media can keep you engaged longer than you intend, making it even more tempting to stay awake. To promote better sleep hygiene, turn off electronic devices at least an hour before bedtime. Instead, engage in relaxing activities that don’t require technology, such as reading a book, journaling or meditating in order to help your brain transition into sleep mode. 

2. Avoid eating two-three hours before bed

Late-night snacking might be tempting, but eating too close to bedtime can lead to indigestion, gastro-esophageal reflux and disrupted sleep cycles. Your body needs time to properly digest food before fully relaxing into rest mode. Additionally, eating late at night can interfere with your circadian rhythm, which is the internal clock that regulates sleep and wakefulness. Moreover, try to finish your last meal at least two to three hours before bed. If you are feeling hungry, go for light, sleep-friendly snacks like walnuts, bananas or hard-boiled eggs to satisfy your stomach without interfering with sleep.

3. Take a shower and brush your teeth earlier

Procrastinating on your bedtime routine can have a major impact on your sleep schedule. Waiting until you’re already tired to brush your teeth or even shower can keep you awake longer, as the extra effort signals to your brain that it is still time to be active. Instead, establish a habit of completing your nightly hygiene routine earlier in the evening. This sends a subconscious message to your body that sleep is approaching, making it easier to transition into rest mode. 

4. Set a consistent wake-up time

This tip will most likely be the hardest one to follow, but it will arguably be the best for your sleep hygiene. Your body thrives on routine, and consistency is the key to regulating your circadian rhythm. Waking up at the same time every day helps stabilize your internal clock, making it easier to fall asleep and wake up naturally. By setting a fixed time frame to wake up, your body will be able to follow a consistent routine that will help make you energized and ready for the day.

5. Get morning sunlight

Exposure to natural sunlight in the morning is one of the most effective ways to reset your biological clock, ensuring synchronization with the natural day-night cycle. Sunlight helps regulate melatonin production, making it easier to feel alert during the day and naturally sleepy at night. So, try getting some sunny rays after waking up! Whether it is a quick walk around your driveway or simply opening your curtains, this small habit can significantly improve your circadian rhythm.

Overall, fixing your sleep schedule does not have to be overwhelming. By making these small, simple changes, you can establish a sustainable routine that promotes restful sleep, and you’ll find yourself waking up feeling refreshed and ready to take on the day. Sweet dreams!