Is your sleep schedule broken down? Are you looking for ways to fix it? Don’t worry, we got you covered!
It’s a well-known fact that adults require between 7 and 9 hours of continuous sleep every night for optimal mental and physical health. But sometimes, that’s unachievable for various reasons, and sleeping can become a luxury for many people.
Fortunately, practicing sleep hygiene, following a routine, and having adequate sleeping conditions will unquestionably lead to fixing a sleep schedule. We asked specialists in the field of sleeping for explications and came up with the four ways to fix your sleep schedule.
Having the right sleep conditions
One of the key things about sleeping soundly is having the right sleep conditions. You may wonder, what exactly are the right sleep conditions? To start, your bedroom should be comfortable, cool, quiet, and shaded to ensure sleep quality and it should be reserved for sleeping only.
Moreover, we suggest investing in a decent mattress and bedding as they can significantly improve your sleep quality. If your mattress is sliding around, have a look at the methods on how to stop mattress from moving. Even if your sleep conditions are adequate, that’s simply not enough for fixing your sleep schedule and maintaining it, which leads us to other important things we want to mention.
Practicing Sleep Hygiene
This essentially means having both sleep conditions and routines that promote consistent and quality sleep, and it can be done by simply personalizing those routines according to your needs, as everyone’s way is different. Sleep hygiene should be practiced by everyone, as it can promote mental & physical health, productivity, focus, and energy, among other things.
Some of the ways to practice good sleep hygiene are:
Physical activity – Set a goal of being physically active for at least 30 minutes every day (or during workdays), to align your circadian rhythm, promote melatonin production, and get tired, which in turn leads to falling asleep with more ease.
Reducing the screen exposure at night – Smartphones and other gadgets can overstimulate your mind and emit blue light that can reduce melatonin production and affect the circadian rhythm, as your brain believes that it’s still day and not time to sleep. So avoid using your favorite gadgets at least an hour or two before bed.
Limiting naps – Instead of taking lengthy naps that lead to becoming even more tired, stick to the naps lasting up to 30 minutes (power naps) and nap only in the afternoon.
Limiting the stimulants – Alcohol, caffeine, and tobacco can impair a healthy sleep routine. If you can’t eliminate them, at least work on reducing their consumption especially in the evening.
Choosing The Right Food – To ensure quality sleep, eat your last meal at least two hours before bed and make a habit out of it. This ensures enough time to digest the meal and prevents sleep disruption. The best choice of food before bed should be a combination of carbohydrates and protein, and what’s more important – keeping the meals light. If you really must eat before sleeping, choose healthy snacks like nuts.
Natural Supplements
Aiming to fix a sleep schedule quickly, many people reach for over-the-counter sleep aids. Although this can help anyone fall asleep, we believe it should be used as a last resort as their long-term use can lead to drug tolerance or even potential health issues.
Preferably, you should stick to natural supplements to help you fall asleep with more ease, and prevent you from waking up easily. Some of the most popular natural sleep aid supplements are:
- Melatonin
- Valerian Root
- Magnesium
- Lavander
- Passionflower
