How Can I Fix My Sleeping Schedule

You can t bank sleep or catch up on lost sleep.

You need to try to remain in the same sleeping routine every night regardless of what you have going on during the day. The exercise will chase away the sleepiness. Use a white noise machine to block sound when you sleep. Plus as my sleep coach tells me it s not bad to sleep in but you can undo all the work you did to fix your sleep schedule during the week if you sleep for too many hours.

The best temperature for good sleep is 67 68 degrees thorpy says. When you re exposed to light your brain stops producing melatonin the sleep hormone. For example get comfortable in bed put on some quiet music and read a book before bedtime. Again predictability helps you regain a stable sleep schedule.

As much as you can stick to a regular schedule for sleeping and waking even when it s your day off. Plan to get your exercise and enjoy your caffeinated drinks early in the day since these are stimulants that wake your body up. Keep your bedroom quiet dark and cool. Avoid electronics bright lights and stress in the hours before bed.

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Keep a cool room. Pelayo recommends scheduling exercise when you feel like napping. Maintain a strict and consistent sleep schedule go to sleep and wake up at the same time every day even on weekends. Then you can save up that drive to sleep for later do not sleep in and get up at.

Don t take naps longer than 20 30 minutes. This makes you feel awake. Create a relaxing bedtime routine. The key to effectively altering your sleep schedule is to be consistent.

Limit caffeine after lunch. One of the best ways to fix your sleep schedule is to plan your exposure to light.