11 Ways to Fix Your Sleep Schedule

Here are 12 ways to work your way back to a good night’s sleep.

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1

Get right with the light

One of the best ways to fix your sleep schedule is to plan your exposure to light.

When you’re exposed to light, your brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert.

2

Practice relaxation

Making time for relaxation might help you sleep better.

When you’re stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol, the more awake you feel.

3

Skip naps

If your sleep schedule is out of whack, avoid naps during the day. Napping can make it difficult to go back to sleep at night.

Long naps might also cause grogginess, which is the result of waking up from deep sleep.

4

Get daily exercise

One way to reset your internal clock is getregular exercise.

Most of your tissues — including skeletal muscle — are linked to your biological clock. So, when you work out, muscle responds by aligning your circadian rhythm.

5

Avoid noise

A quiet sleeping environment is a must for a good night’s rest.

Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep.

6

Keep it cool

A comfortable bed is the best sleeping environment for a good night’s rest.

Old mattresses and pillows can cause aches and pains, making it difficult to get quality sleep. Generally, experts suggest replacing your mattresses every 10 years and pillows every two years.

7

Eat early

Your circadian rhythm also responds to your eating habits.

A late dinner can delay sleep, so eat your last meal two to three hours before bed. This will give your body enough time to digest the meal.

8

Keep it regular

If you want to fix your sleep schedule, it helps to make one first.

Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours.

9

Try fasting

When you eat and digest food, your internal clock knows that you’re awake. That’s because metabolism and circadian rhythm are closely linked.

On the other hand, fasting puts your body on “standby” so it can repair itself. Fasting is also a normal part of sleep.

10

Consider melatonin

As mentioned earlier, melatonin is a hormone that regulates your sleep cycle.

However, melatonin itself won’t knock you out. It simply lets your body know that it’s nighttime so that you can relax and fall asleep more easily 

11

Talk with your doctor

It’s normal to have sleep problems every now and then.

Usually, changing behaviors or habits can restore your routine. But if sleep troubles persist, visit your doctor.