With phones immediately within our reach, we often find trouble keeping a bedtime. In most cases, it affects the quality of our lives, because we don’t get enough rest than we ought to. Well, if we intend to reach a healthy old age, we need to make some changes. Here are 10 ways to fix your sleep schedule so you get the much-needed Zs every day.
Gradual Adjustments
Our body follows a circadian rhythm, and oftentimes, we disregard it for more time with our phones or computers. Gradual adjustments to our daily routine and how we use technology at night will help us adjust our body clock.
Set a Consistent Schedule
No matter how busy you are, your body needs to recharge. Set an alarm to signal yourself to get ready for bed. Follow this alarm religiously to get your body in a habit.
Limit Screen Time Before Bed
Our phone lights up and we get distracted from settling in for sleep. So we need to limit our phone time at night for at least an hour before our sleep schedule.
Create a Relaxing Bedtime Routine
Help your body wind down by following a comfy routine to ease your mind and body to sleep. Make sure to have a relaxing atmosphere around when it is your bedtime too.
Avoid Heavy Meals Before Bed
Our bodies need time to digest anything we eat. There is a set number of minutes before our stomach fully breaks down anything, so we need to avoid eating too much before bed so we can be comfortable when it is time to sleep.
Limit Caffeine and Alcohol
Caffeine and alcohol are two substances that mess up our brain chemistry. It can keep us awake even when our body needs sleep. Limit drinking coffee or beverages at night.
Create a Comfortable Sleep Environment
Keep your bed cozy at night, it invites our brain to a lull and lets us rest our worries for the day. Make sure that the temperature and the lighting are just right for you to doze off.
Exercise Regularly
Exercise can do wonders even in our sleep schedule. Exhausting our bodies during the day can consume the energy we usually reserve for nighttime and help us sleep better. But never exercise at night, because your hormones would be shot.
Manage Stress
Admit it, you have spent a sleepless night before because of stress. You are too worked up to doze off, worrying about what happened in your day. However, you need to develop a mindset that lets you put your worries on a temporary pause to give your mind some peace.
Seek Professional Help When Needed
Sometimes sleep problems can’t be solved on your own. There are many situations that affect your body biologically and psychologically. Know when you need help and seek it from the professionals. But never self-medicate on sleeping aides.
These 10 ways to fix your sleep schedule aren’t something you do in one night. Remember that it is a process of discovering how you can solve your night problems. Give yourself time to get used to it, but always try to make it a habit.