Sleep happier, sleep healthier.
We all know that an inconsistent sleep pattern can leave you tired, cranky, and unproductive. This is why we always recommend having a normal sleep schedule, but that seems easier said than done. However, with just a few changes to your everyday routine you can get to bed and wake up consistently.
Stay Consistent.
Your first task on hand is to pick a bedtime and a time to wake up. Once you do that you have to stick to them! As hard as it may be, try and stick to those times. Even on the weekends try your hardest to not sleep in for more than an extra hour. Doing this will allow your circadian rhythm (your 24-hour body clock) to gain consistency and accuracy.
Go for Slow Adjustments.
Just like any big readjustment to your life take your time changing your sleep schedule. The best way to change is to make small adjustments every night. If you want to go to sleep at 9:30pm instead of midnight then every few days work your way back in 15-minute increments. For example the first few nights go to bed at 11:45pm, then move your sleep time back to 11:30 for the next few nights.
See the Morning Light.
Opening the curtains to let in the light or going outside in the sun for a bit in the morning will cue your brain to become alert. Our bodies are sensitive to light and dark, exposing it to sunshine will help it wake up.
Dim the Night Lights.
Likewise, too much light in the evenings can signal that you should stay awake. Before bedtime, dim as many lights as possible and turn off bright overhead lights. Turn off computers, tablets, smartphones, and the TV about an hour before bed. Since we are sensitive to light our minds are tricked by electronics blue light into thinking it’s daytime. since your eyes are especially sensitive to the blue light from electronic screens. So dim the lights, turn off the tech, and start relaxing.
Meal Time.
Avoid going to bed on a full stomach or drinking lots of water before bedtime. Having dinner near the same time each night can keep your whole body clock on track. Try to eat your last meal two to three hours before your bedtime. If this is unavoidable then try to just eat a small amounts of food that are high in carbohydrates and protein.