9 Practical Tips for Getting Your Sleep Schedule Back on Track

Do you ever find yourself wishing you could go back to those days when your parents would force you to take a nap? As we grow up, life gets more stressful, and it can be challenging to get a good night's sleep. In fact, according to the CDC, many adults don't get enough sleep.

If you can relate to this, don't worry; you're not alone. I've been there, too. That's why I decided to reach out to sleep experts who helped me understand how to improve my sleep schedule and get a better night's sleep. Trust me; their advice has made a significant difference.

So if you're struggling with getting enough rest, keep reading. I'll share with you their best tips and tricks to achieve the sleep you deserve. Get ready for the best slumber you've had in ages!

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Bed time scrolling? Bad idea!

We all know the struggle of trying to fall asleep while being glued to our phones. But did you know that scrolling your phone at bedtime is actually a bad habit? It's not just the excess blue light that's harmful, it's also the fact that it stimulates your brain and produces cortisol, the stress hormone. And that's not exactly what you want when you're trying to unwind.

Even though it's tough, we should try to avoid using our phones before bedtime. It's easy to get addicted to the endless feed of social media, and before you know it, you've lost track of time. But, if you're having trouble breaking the habit, there's a solution. Both iPhone and Android now have a sleep or bedtime mode. This tool is designed to help you resist the urge to scroll and set your phone aside. Give it a try and see if it helps you get the restful sleep you deserve.

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Transform Your Bedroom into a Relaxing Sleep Haven

One of the easiest things you can do is to make your bedroom a sanctuary for sleep. That means no work, no phone, and no distractions allowed in your bedroom.

If you live in a small space, like a studio apartment, it can be challenging to separate your workspace from your bedroom, but it's worth it. Experts suggest creating a designated workspace that's away from your bed to help train your brain that your bed is only for sleeping and relaxing.

Your bedroom should be a comfortable and relaxing place with soft and breathable bedding. It's called stimulus control in sleep science, where your brain associates your bedroom with relaxation and tranquility instead of stimulation. So, make sure your bedroom is quiet, cool, and dark for optimal sleeping conditions.

Trust me, making your bedroom a sleep sanctuary can make a huge difference in your sleep quality and help you wake up feeling refreshed and ready to take on the day.

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The Power of Consistency

If you're looking to improve your sleep schedule and quality of sleep, consistency is key. That means trying to go to bed and wake up at the same time every day to help regulate your body's natural sleep-wake cycle, or circadian rhythm. I found that sticking to a consistent sleep schedule helped me fall asleep faster and wake up feeling more refreshed. It's important to stick to the same schedule even on weekends and not try to "catch up" on lost sleep by sleeping in too late or going to bed too early the next night. Trust me, your body will thank you for the consistency.

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Say Goodbye to Alcohol and Caffeine

Let me share something with you that has helped me improve my sleep. I used to drink coffee all day long, and sometimes even in the evening. But, after doing some research, I learned that caffeine can stay in your system for up to 8 hours! So, I made a conscious effort to limit my caffeine intake to before noon. As for alcohol, I try not to drink it too close to bedtime, usually at least three hours before. It's not always easy, especially when I'm out with friends, but I've noticed that it really does make a difference in how well I sleep at night. So, if you're struggling with sleep, you might want to give it a try too!

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Get that running shoes on!

We all know that feeling after a good workout - sweaty, exhausted, and accomplished. But did you know that it can actually help you sleep better? It's true! When you exercise, your body releases endorphins and other feel-good chemicals that can help you relax and fall asleep faster. Plus, research has shown that people who exercise regularly tend to have better quality sleep. So next time you're struggling to snooze, try incorporating a workout into your daily routine and see if it makes a difference.

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Establishing Your Rhythm with Zeitgebers

Have you heard of the term "Zeitgeber"? It sounds complicated, but it's just a fancy word for external cues that can help regulate your body's internal clock. Things like sunlight, meal timing, exercise, and social activities can all impact your circadian rhythm.

For instance, if you want to become a morning person, try to get sunlight as early as possible in the day. And if you're more of a night owl, it may be better to exercise and consume energy in the evening. But remember, it's important to find a routine that works for you and isn't too overwhelming. Don't put too much pressure on yourself to become a morning person if it doesn't feel natural. Take it slow and steady, and set achievable goals.

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Bye Bye Social Jet Lag

Establishing healthy habits and routines can be challenging, especially for those with busy schedules. One common culprit of irregular sleep patterns is going out on the weekends and then having to wake up early for work on Monday morning. This is what sleep experts refer to as "social jetlag." There are two main solutions to this problem. Firstly, try to avoid staying out too late on the weekends. But if you must stay out, one hack to reduce the impact of social jetlag is to make Friday night your late night so that your body has more time to adjust to an earlier wake-up time later in the weekend.

However, if you cannot reduce your busy lifestyle at the moment, that's perfectly fine too. You can still focus on other methods to improve your sleep schedule in the meantime. The important thing is to keep trying and making small changes towards better sleep habits

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Calm Your Mind

Taking some time to wind down before bed is essential for a good night's sleep. I have found that practicing meditation or mindfulness can be helpful in calming the mind and body, and it can improve my overall sleep quality. It's amazing how bringing a sense of calmness to your mind and soul can help you relax and fall asleep more easily.

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Not Sure? See a Doctor!

If you're still struggling with sleep issues, it might be time to seek help from a sleep specialist or doctor. Everyone's sleep needs are unique, so a professional can help identify the underlying problem and come up with a personalized plan to improve your sleep.