How Do I Fix My Sleep Schedule
Olivia Luz
Get out of bed if you can t sleep.
Maintain a strict and consistent sleep schedule go to sleep and wake up at the same time every day even on weekends. Pelayo recommends scheduling exercise when you feel like napping. Be strict with yourself when it comes to bedtime. Then you can save up that drive.
Then plan to wake up at the same time each day as well. Adjust your timings by 15 to 30 minutes per night over a week or two until you hit your target schedule. The exercise will chase away the sleepiness. Your body craves consistency.
When you re exposed to light your brain stops producing melatonin the sleep hormone. If you re still awake 20 minutes after turning in get up and do something relaxing instead of staring at the ceiling. So if you decide that 10 pm is your desired bedtime you should try to go to bed at that time every night. This makes you feel awake.
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Here are some tried and tested strategies to fix your sleep schedule and cope with rotating shifts that may be required in your job. Napping can interfere with going to sleep at night. Create a relaxing bedtime routine. One of the best ways to fix your sleep schedule is to plan your exposure to light.Limit caffeine after lunch. Avoid electronics bright lights and stress in the hours before bed. Keep your bedroom quiet dark and cool. Don t take naps longer than 20 30 minutes.
If your current sleep pattern is far from ideal however it might be better to work towards it slowly.
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