How to Fix Sleep Schedule: 5 Tips to Get Back on Track

5 Tips to Get Your Sleep Schedule Back on Track

It is probably fair to say that everyone’s regular schedule has been messed up in recent months. Between school closings, working from home, and canceled activities, our daily organization has gotten pretty off track, and so has our nightly routine.

If you are one of the many who have been going to bed late, getting up late, and napping during the day, it is time to get back on schedule. As people head back to work, it is important that they are also getting the rest they need at night to reinforce the body’s sleep-wake cycle.

Time to Fix Your Bad Sleep Schedule? Here’s How…

Let’s talk about some ways that you can work to get yourself – and your family – back on a regular sleep schedule.

1. Set Your Bedtime

Here is a mathematical way to determine your ideal bedtime. The average sleep cycle is approximately 90 minutes long, and people should have five of these cycles to feel fully rested. If we take 90 x 5, it equals 450 minutes. When divided by 60, it equals 7.5 hours. At this point, you can count back from your preferred wake-up time to find out what time you should be in bed. Understanding circadian rhythms is crucial here, as they help regulate your sleep-wake cycle and ensure you get quality sleep. If that is too complicated, try this Bedtime Calculator.

As you adapt to the new schedule, you may need to tweak this bedtime slightly to find the right balance of nighttime rest and preparation time in the morning.

2. Be Realistic When Setting Expectations

Getting too attached to a set sleep schedule or worried about not being able to fall asleep can make the process even more difficult. Elevated stress and anxiety levels will work against you, so avoid getting too attached to a particular timeframe.

When you are working to get back to a regular bedtime, try to set realistic expectations. This will help you approach the transition with a tranquil mindset and set yourself up for success. It may help you to set some simple goals related to your personal definition of good-quality rest. For some people, progress is defined by how easily they get up in the morning; for others, it may be measured in daytime energy.

3. Make Gradual Changes

If you have the time, try to work towards your goal bedtime in gradual steps. Moving the time you lie down just 10 or 15 minutes earlier each day will make the transition smoother.

If you have difficulty falling asleep at the earlier bedtime, do not lie awake and fret about how you will feel when the alarm clock goes off in the morning. After lying in bed for 20 minutes, get up and read a book or do another activity that you find relaxing and try again later when you feel sleepy. This type of stimulus control is recommended for those struggling with insomnia as well.

4. Rest Your Mind

Before you can rest your body, you should actively work to rest your mind. Certain substances, like alcohol, can disrupt sleep by causing disturbances later in the night despite having a sedative effect initially. Take the time to relax to help alleviate those racing thoughts that so many sleepless people struggle with. We recommend starting to wind down your brain at least 60 minutes before you want to actually fall asleep.

Start by turning off the news and avoiding other stressful media late in the evening. Step away from your computer, avoid work tasks, email, and stressful conversations. Then, decide on a screen-free bedtime routine. Because the blue light and stimulation produced by televisions and mobile devices disrupt healthy sleep cycles, it is best to switch to activities like reading, listening to calming music, or an easy-listening podcast.

5. Curate Your Sleep Environment

With social isolation and stay-at-home orders, we have been spending an unprecedented amount of time in our own houses. During this period, you may have started using your bedroom for more than just sleeping. Some have turned it into an office as they work remotely. For others, it has become a quiet place for their child to study and follow lessons online.

But now that you want to get back to a healthier routine, you should try to reserve the bedroom for sleeping and create an environment that promotes good sleep hygiene. A good sleep environment can promote deep sleep by calming the mind and facilitating the production of sleep hormones like melatonin. This means ensuring that the space is cool, quiet, and dark and that you are surrounded by comfortable bedding. For example, for some people, a weighted blanket can help them fall asleep easier.

Watch this short video for more advice on how to get your sleep schedule straightened out.

Managing Lifestyle Factors

Maintaining a healthy lifestyle is crucial for a consistent sleep schedule. Two essential lifestyle factors to manage are screen time and physical activity.

Be Mindful of Screen Time and Physical Activity

Screen time and physical activity can significantly impact your sleep schedule. Here’s how to manage them:

• Screen Time: The blue light emitted from screens can suppress melatonin production, making it harder to fall asleep. Try to avoid screens for at least an hour before bedtime or use blue-light-blocking glasses or apps. Additionally, establish a relaxing bedtime routine to signal to your brain that it’s time to sleep. This could include activities like reading a book, taking a warm bath, or practicing mindfulness meditation.
• Physical Activity: Regular physical activity can help improve sleep quality, but timing is crucial. Avoid vigorous exercise within a few hours of bedtime, as it can stimulate your body and make it harder to fall asleep. Instead, opt for relaxing activities like yoga or meditation to help you wind down before bed. Regular exercise earlier in the day can also help regulate your circadian rhythm and promote deeper, more restful sleep.

How Long Does It Take to Adjust Your Sleep Schedule?

The process of adjusting to an earlier sleep routine may take some time. If you make gradual modifications, you should be feeling well-rested when your alarm goes off within 10 days to two weeks. The most important factor in success is consistency. You will be able to get back on track faster if you stick to the plan. Then, once you have reached your goal bedtime, be sure to maintain it. Aim for the same bedtime and wake-up time every day to avoid falling back into your night owl ways.

Related article: 10 Scientifically Proven Ways to Fall Asleep Faster.

Circadian Rhythm Disorder Testing

Chronic daytime sleepiness may be a sign that you are dealing with more than an irregular routine. Talk to your doctor about your symptoms and ask for a referral for sleep disorder testing, or contact Sleep Health Solutions online to set up a consultation.

When to Seek Sleep Medicine for Sleep Schedule Issues

If you’re struggling to fix your sleep schedule despite making lifestyle changes, it may be time to seek professional help. Sleep medicine can help address underlying sleep disorders or other health issues affecting your sleep. Consult with a healthcare professional if you experience:

• Persistent sleep deprivation
• Difficulty falling asleep or staying asleep
• Frequent awakenings during the night
• Daytime fatigue or difficulty concentrating
• Other sleep-related issues that impact your daily life

A sleep specialist can conduct sleep disorder testing to diagnose conditions like insomnia, sleep apnea, or delayed sleep phase syndrome. Addressing these issues with the help of sleep medicine can significantly improve your sleep quality and overall health.

Conclusion

Take Control of Your Sleep Schedule

Taking control of your sleep schedule requires a combination of lifestyle changes, self-awareness, and professional help when needed. By understanding your body’s sleep-wake cycle, managing lifestyle factors, and seeking help when necessary, you can fix your sleep schedule and improve your overall health and well-being.

Remember, a consistent sleep schedule is essential for healthy sleep habits, mental health, and physical health. By prioritizing sleep and making it a non-negotiable part of your daily routine, you can:

• Improve sleep quality and duration
• Enhance mental health and mood
• Boost physical health and energy levels
• Increase productivity and focus
• Reduce the risk of sleep disorders and other health issues

By taking control of your sleep schedule, you can take control of your life and wake up feeling refreshed, revitalized, and ready to take on the day.