12  Tips How to Fix Your Sleep Schedule

You're not alone in battling to sleep well. Many individuals toss and turn, can't get asleep, or wake up foggy and weary. Luckily, you can reset your internal clock and get back on track. Fix your sleep schedule with these 12 strategies.


1. Establish a Routine

Even on the weekends, stick to the same time to go to bed and wake up. This helps keep your body's clock in sync, which makes it easier to go to sleep and wake up at the right times.

2. Limit Screen Time

Phones, tablets, and computers give off blue light that can stop your body from making melatonin, a hormone that controls sleep. At least an hour before bed, try to stay away from screens.

3. Create a Relaxing Bedtime Ritual

Before going to bed, do something that makes you feel calm, like reading, taking a warm bath, or practicing deep breathing or meditation.

4. Watch Your Diet

Don't eat big meals, drink coffee, or drink alcohol right before bed because they can keep you from sleeping. Instead, choose healthy food and herbal teas that will help you calm down.

5. Get Regular Exercise

Actively participating in daily activities can help you sleep better. Try to do some kind of mild exercise for at least 30 minutes most days of the week. However, don't do anything too intense right before bed.

6. Optimize Your Sleep Environment

Keep your bedroom cool, dark, and quiet so it's a good place to sleep. Buy a mattress and pillows that are comfy, and if you need to, think about using white noise or blackout curtains.

7. Limit Naps

Short naps can be good for you, but long or unpredictable naps can make it hard to sleep at night. Take a 20- to 30-minute nap early in the day if you need to.

8. Expose Yourself to Natural Light

Spending time outside during the day is best because it helps your body's internal clock stay in sync. Let light into your home by opening your blinds or windows in the morning.

9. Avoid Clock-Watching

Checking the time all the time can make you worried about sleep, which can make it harder to fall asleep. Hide your clock and pay attention to relaxing instead.

10. Lessen Stress

Anxiety and stress can make it hard to fall asleep and stay asleep. Mindfulness, writing in a journal, or, if necessary, talking to a therapist are all good ways to deal with stress.

11. Change your schedule little by little

If you need to change the time you go to sleep, do it slowly instead of all at once. Every day, move your bedtime and wake-up time by 15 to 30 minutes until you get to the time you want.

12. Do not rush

Allow your body some time to get used to the new sleep routine, so be patient with it. Do what you normally do and give yourself time to get used to it.

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