5 Ways to Fix Your Sleep Schedule to Feel More Rested
A good night’s sleep is crucial for feeling good the next day. Proper rest can leave you energized, joyful, and ready to take on the world. Sometimes, all it takes to get enough shut-eye is resetting your sleep schedule.
With today’s distractions, such as staying up late scrolling on social media or binging a show, it can be easy to get into poor sleep habits, Vogue Arabia reports. Fortunately, getting your internal clock or circadian rhythm in sync can help you get restorative sleep. Here are five simple ways to reset your sleep.
View this post on Instagram
Adjust Your Wake-Up Time
Did you know that resetting your sleep begins in the morning? Keeping your wake-up times consistent helps regulate your body clock and build sleep pressure. “Getting up at a similar time every day, even after a rough night, is what starts to anchor your rhythm,” Stephanie Romiszewski, a sleep physiologist and author, tells Vogue Arabia.
Get Light in the Early Hours
Morning light can help you feel more alert and support better sleep at night. “Morning sunlight acts as a circadian anchor, setting in motion the hormonal cascade that leads to melatonin production later that evening,” says Liam Kotecha, a nutritional therapist and naturopath.
Create Gentle Evenings
Sometimes the best way to improve your rest is by setting the mood before sleep. For a calming bedtime routine, take a warm bath and put on a relaxing playlist. Make sure your sheets and pillows are comfortable, the temperature isn’t too high, and the lights are turned off. To help your body prepare for sleep, limit exposure to bright outdoor light and blue light from devices such as smartphones, laptops, and TV screens ahead of bedtime, according to Everyday Health. Lower the lights and unwind by reading a book, listening to music, podcasts, or audio meditations before sleeping.
Fix Your Bedtime
If your goal is to go to sleep earlier, shift your bedtime gradually, moving it earlier by no more than 15 minutes every two or three days, Dr. Rafael Pelayo, a clinical professor at Stanford University’s Division of Sleep Medicine in Stanford, California, tells Everyday Health.
Avoid Napping
Napping can get in the way of falling asleep. If you feel tempted to get some shut-eye, exercise instead, Pelayo recommends. He says movement will leave you feeling less sleepy.
