If your sleep schedule is messed up, or you want to adjust your sleep schedule, there are ways to get it back on track. Usually, sleep schedules can be adjusted by making a habit before bed, adjusting daytime habits, and being aware of one's own sleep needs. With good planning, your sleep will be easier, longer, and more energizing.
Step
Part 1 of 3: Creating a Sleep Schedule
Step 1. Consider your sleep needs
If you have trouble falling asleep or wake up frequently at night, ask yourself: how much do I usually sleep? When do I usually sleep? Why do I feel that my sleep schedule needs to be rearranged? What kind of sleep schedule do I want? You will improve your situation by answering these questions.
Step 2. Once you have created a sleep schedule, stick to it
Go to bed at the same time every night. Indeed, sometimes there are schedule interruptions that are unavoidable, but try not to oversleep too much, even on weekends. Your sleep will improve as you consistently follow a predetermined sleep schedule.
Thus, avoid hitting the "Snooze" button on your alarm clock. Although it is interesting, but sleeping longer will not affect the quality of your sleep, and your schedule will be disrupted
Step 3. Slowly, make the necessary adjustments to your sleep
Change your sleep gradually over the long term. This will increase your chances of following your sleep schedule correctly. For example, if you usually go to bed at 23:00, and you want to go to bed at 22:00, avoid trying to go to bed at 22:00 immediately. Go to bed at 10:45 p.m. for the next few nights, then at 10:30 p.m. for a few more nights, then 10:15 p.m., until you finally reach your goal of going to bed by 10 p.m.
Step 4. Make a sleep log
It's as easy as noting when you fall asleep and when you wake up. This step will make it easier for you to determine a sleep schedule that suits your needs. In addition, it will be easier for you to determine whether you are successfully adapting to the new sleep schedule.
If you're figuring out how many hours of sleep you need each day, use the data from the sleep log. Find the average sleep duration per night from several weeks of data
Part 2 of 3: Changing Your Habits for Better Sleep
Step 1. Eat and drink at the right time
The food and drinks you consume and the time you consume them can affect your sleep. To sleep well, eat a healthy diet every day, starting with a balanced breakfast.
- In the evening, do not eat too much. Your last meal should be later than 2-3 hours before bedtime.
- Choose small, healthy snacks if you need to eat before bed.
Step 2. Avoid stimulants and depressants while you're changing your bedtime
The effects of coffee, caffeine from other sources, nicotine, and other stimulants, can last for several hours. Avoid these substances in the afternoon. Depressants such as alcohol can make you feel sleepy, but they can disrupt your sleep schedule.
Step 3. Exercise
Your sleep is easier and deeper if you exercise often. However, the stimulant effect of exercise can keep you awake, so avoid exercising too close to bedtime (at least more than two hours before bedtime).
Step 4. Watch your naps
Napping too long can damage the quality of your sleep. Limit your naps to no more than half an hour.
Part 3 of 3: To Be Consistent With Your Sleep Schedule
Step 1. Establish a bedtime routine that can help you achieve and maintain a desired sleep schedule
This routine will prepare you mentally and physically for sleep every night.
- For example, taking a bath, reading a book, listening to music, or other things that are rest and relaxing.
- You can also use assistive devices to reduce outside distractions, such as earplugs, fan noise, or soft, quiet music.
- Whatever routine you choose, make sure you are comfortable. This means that you may need to change the mattress, pillow, or sheets you are using.
Step 2. If you haven't fallen asleep after 15 minutes, do something else
If you want to sleep but can't fall asleep after a quarter of an hour, get up and do something else that's restful until you feel tired enough. You won't fall asleep if you stay in bed and think about things.
Step 3. Set the light in your place
Your body has a natural response to the lighting conditions around you that also affect sleep. Bright light in the morning and afternoon and dark light at night will help you sleep and wake up at a consistent time.
- Turn on the lights or open the curtains as soon as you wake up.
- Wear sunglasses halfway through the night. Thus, you dim the light around you. This makes sleep easier.
- Avoid making watching television or playing with computers, tablet computers, cell phones, or other electronic devices a part of your bedtime routine. The light from the electronic screens on these devices can interfere with the body's tendency to sleep. In addition, there is research showing that distraction from screen interactions can also interfere with your sleep.
Step 4. Seek medical help if you are still having trouble sleeping
If you've tried to improve your sleep schedule but have failed, or if you find your sleep schedule a bit odd or extreme, seek medical attention.
