How to reset your sleep schedule in three days

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Whether you’re coming out the other side of a long weekend, the clocks have changed, or you’ve been making the most of your time off with some well-earned relaxation, discover how to reset your body clock fast

Sleep. It’s essential. Getting a good night’s rest allows your body and mind to recharge, helping you to feel ready, refreshed, and alert for the day ahead. Without good quality sleep, we’re not only left feeling grumpy and unfocused – we could be putting our health at risk.

One in three of us suffers from poor sleep. When a bad night’s sleep turns into a regular occurrence, we put ourselves at risk of a number of physical and mental health problems. If you find yourself watching the clock and longing for a nap, chances are, you aren’t getting enough sleep.

Knowing we need more sleep, and actually resetting our schedules can be two very different things. Long weekend nights can lead to our bed and waking times slipping further and further back. Well-earned days relaxing during our time off can result in us not feeling tired come bedtime, whilst the clocks going back each October or forward in March can leave us feeling groggy and confused.

As Counselling Directory member and professional counselor Sue Stradling explains, creating a routine is key to getting a better night’s sleep.

“Sleep likes a routine, so try to keep regular hours. Going to bed at the same time every night, and waking up at the same time every morning can help to program your body to have a better sleep. Don’t worry about not falling asleep. The more you worry, the less likely you’ll be able to sleep. If you can’t sleep, get up and try something that you find relaxing, and then go back to bed when you feel sleepy.”

To help you get your sleep schedule back on track, the sleep experts from MatressNextDay have shared their guide to reset your body clock in three days.

Day one

Wake up: 10am
Bedtime: 11pm
Today’s plan: exercise and hydrate

If you’re getting started over a bank holiday weekend, it’s best to get started on a Saturday. To help you feel ready to fall asleep on time, try and fit in a 30-minute workout. Research has shown that moderate exercise can not only boost your mood, but can help those experiencing sleep issues such as insomnia to fall asleep faster and for longer, experiencing a better quality of sleep overall. Exercise can also act as a natural stress reliever which, in turn, can help you to feel calmer and ready to switch off at the end of the day.

Make sure to drink plenty of water. Even mild dehydration can leave you feeling sleepy and lethargic throughout the day, with research showing it can negatively impact our ability to complete tasks that require our concentration, coordination, or more complex problem-solving skills. Keeping a bottle of water with you can help to remind you to keep drinking, whilst helping you to avoid the pitfalls of hidden caffeine boosts that may be causing you to yo-yo throughout the day.

Ensuring you cut down on screen time before bed can also be key to help reset your body clock more quickly. Counselling Directory member and psychotherapist Maja Andersen explains more about how blue light can disrupt your natural sleep cycle.

“It takes your brain about an hour to switch off from blue light input from your smartphone, tv, tablet, or laptop. Good sleep hygiene (such as) having a regular bedtime and sleep routines is by far the best option. Keeping a sleep journal can help you track your quality of sleep and may help you identify patterns, for instance staying up watching TV for an hour longer than normal may trigger a lapse in concentration the following day.”

Day two

Wake up: 8 am
Bedtime: 11pm
Today’s plan: sunlight, limited naps, and limited alcohol

For day two, kickstart your morning by opening your curtains to get some early morning rays. Bright light signals for your brain to stop producing melatonin (the sleep hormone), which makes you feel drowsy. Getting outside for as little as 10 minutes can help to increase your vitamin D levels. As one Nutritionist Resource member explains, vitamin D plays an important role in our mental and physical health.

“Its role in healthy brain function and immunity is of vital importance, especially as we come to the end of winter where our natural source of vitamin D from sunlight has been at a minimum.”

Vitamin D not only helps keep our bones, teeth, and muscles healthy, it can also play a huge role in regulating our mood. Not getting enough can lead to an overall sense of tiredness, aches, pains, and generally not feeling well.

While napping isn’t ideal, catching a quick 10-20 minute snooze if you need to is ok. Just make sure you’re doing it as soon as possible. The longer you wait, the closer bedtime creeps and the more likely you are to disrupt your sleep schedule. By limiting yourself to 30 minutes or less, you reduce your chance of entering a deep sleep cycle and waking up groggy.

Alcohol can reduce your REM sleep, causing more disruptions and a less restful night. By limiting your alcohol intake, you reduce the likelihood of it disrupting your sleep and causing excessive sleepiness the next day.

Day three

Wake up: 6-7 am (or as early as you need for work)
Bedtime: 10pm
Today’s plan: good food, limited caffeine, calming nighttime routines

What you eat can have a huge impact on how you sleep. Diet and sleep quality are closely linked. Get your day off to a good start by having a balanced breakfast with healthy fats and lean protein for an early morning energy boost. Limit your caffeine intake by cutting back on coffee or switching to herbal tea to avoid relying on short-term energy boosts that may leave you feeling groggy.

Your cortisol levels (the stress hormone) can leave you feeling more awake, so it’s important to maintain a sustainable, relaxing nighttime routine. Stretching, mindful meditation, yoga, or having a hot bath can all be simple ways of unwinding without screens.


 

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Reset Your Sleep Schedule With These Simple Yet Effective Ways!

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Have you ever wondered why you feel sleepy at the same time every night? Or why do you wake up around the same time every morning? This 24-hour sleep-wake cycle is known as the circadian rhythm. This circadian rhythm can be thrown off if you pull an all-nighter, deal with jet lag, etc.

Our sleep schedules can vary from person to person depending on our environmental factors. Our sleep schedule depends on the signals we give our bodies. Having a misaligned internal clock or a sleep cycle can result in poor sleep.

And not getting enough sleep can be harmful to our mental and emotional health. Poor sleep health can be linked to chronic problems such as sleep disorders, weight problems, depression, bipolar disorder, seasonal affective disorder, etc.

Below are some ways you can fix your sleep schedule and get back to your normal circadian rhythm.

How To Fix Your Sleep Schedule?

Here are some ways you can fix your sleep schedule:

1. Get The Light Right

One of the best ways to fix your sleep schedule is to get the light right. Too much exposure to light before bed can mess with your melatonin production. The lack of melatonin means too much alertness. During the night, make sure the lighting is soft and dim in your room. In the morning, make sure you go into the morning light, take a walk, etc to feel alert and awake.

2. Try Relaxation Techniques

Practicing relaxation exercises or meditation before bedtime can also help you fix your sleep schedule. If you’re stressed, your body will produce cortisol, the hormone that increases your stress. High levels of cortisol mean heightened awareness.

Having a relaxing bedtime ritual can promote better sleep. You can try yoga, sleep meditation, listening to sleep stories, deep breathing, etc.

3. Avoid Naps

To fix your sleep schedule, it is recommended that you avoid naps during the day as much as possible. Naps can mess up your sleep cycle. Long naps can make you feel groggy and disoriented and can mess with your sleep cycle. If you do need to nap, make it a 30-minute nap and not more than that. Also, make sure you don’t take naps after 3 pm.

4. Exercise Regularly

Another way to help fix your sleep schedule is to exercise regularly just not before bedtime. Exercise also helps in producing melatonin which regulates sleep. Aerobic exercises help the best if you want to improve your sleep. Avoid exercising too much in the evening and if you want to exercise make sure you do so at least two hours before bedtime.

5. Avoid Noise

To get a good night’s rest, make sure you stay away from a noisy environment. Loud noises can disrupt your sleep, thus messing up your sleep schedule. It is better to not have a TV in the bedroom and to keep your phone on silent mode when sleeping. If you’d like, you can try using soothing background sounds or white noise to help aid sleep.

5. Try To Stay Comfortable

Sleeping on a couch all night is not comfortable nor is sleeping on mattresses that are old and lumpy. To fix your sleep schedule, one of the things you can try is to make sure you’re comfortable when you’re sleeping. Get a comfortable mattress and a pillow. It also doesn’t hurt to have cooler temperatures when you sleep.

7. Eat Dinner Early

Most of the time, our sleeping habits are also affected by our eating habits. Having a late dinner or eating a heavy meal before bed can mess up your sleep schedule. Make sure you eat your meal at least three hours before bedtime. It will give your stomach enough time to digest. Also, avoid caffeinated beverages such as coffee, tea, or alcoholic beverages before bed.

8. Maintain A Routine

If you need to fix your sleep schedule, make sure you have one. Pick a bedtime and wake-up time and stick to it. Even on weekends and days off. Also, try avoiding staying up late or getting up too early before your sleep is complete. Follow and maintain a sleep routine.

9. Take Supplements, If Needed

Melatonin helps regulate our sleep cycle. If you’re having trouble maintaining your sleep schedule then it is suggested that you talk to your doctor about certain supplements (including melatonin) to help you sleep better. You can try drinking these herbal teas before bed too.

Please make sure you take the dose as recommended by the doctor as taking supplements might have some side effects. If you’re already on medications, please consult with your doctor before taking any supplements.

10. Talk To A Professional

It’s okay if you’re having trouble sleeping or you have a messy sleep schedule now and then but if your sleep troubles are continuing, it is recommended that you seek professional help immediately. Having sleep troubles can also be a sign of sleep disorders. The right professional can help diagnose a problem if there is any.

Final Thoughts

Sleep and mental health are linked to each other. Many factors can mess with your sleep schedule and can affect your mental and emotional health. Fortunately, there are ways you can fix your sleep schedule and adapt to healthier sleep habits. By maintaining good sleep hygiene and a regular sleep schedule, you can get the sleep you need to reboot your mind and body.

Like this article? Tried one or more methods mentioned? Make sure to comment below and let us know your thoughts!

Sleep Well & Take Care!

Continue ReadingReset Your Sleep Schedule With These Simple Yet Effective Ways!