Good day, lovely people. This blog article is going to be a bit ironic because the person who slept for just two hours last night is gonna tell you how to fix your sleep schedule—from one night owl to another(winks). I’ve always had trouble getting to bed on time and having a good night’s sleep with zero distractions. Even if I’m worn out to a frazzle, I toss and turn around for at least half an hour before I can actually fall asleep. All those who can relate to this and want a way out, we’re in this together.
Here are a few things that will help you fix your sleep schedule, and when followed promptly, we’ll be early to bed and early to rise.
1.Set the right sleeping environment
This might come as a shock to you, but the way your sleep environment has been set up has a relative effect on your quality of sleep. Light seeping through your blinds, noisy neighbourhood, uncomfortable bedding, etc is not going to help your case. To optimise your bedroom for a relaxing sleep, ensure that the surrounding area is dimmed enough to not wake up your brain cells, the room temperature is set according to your preference, and above all, a comfy foam mattress with breathable fabric and duvets for an extra dose of cosiness.
2. Distract your distractions
Sounds a bit confusing? Read it again. Bid farewell to anything that distracts you from sleeping—the superior rival being our phones. We try to take one last peek at the notifications but end up being glued to the phone for the next couple of hours. Turning off devices 2-3 hours before you go to bed is the best way to get quality sleep. The blue light emitted from the phone has been detected as one of the primary factors affecting sleep. Another possible distraction would be pets — they are excellent company but bad co-sleepers. The lil wanderers are only gonna disrupt your sleep from time to time. Electronics like TVs, computers, and phones are a big no-no (just one episode will lead to binge-watching the entire series, leaving sleep out of the picture).
3. Follow a relaxing bedtime ritual
Every time we close our eyes and try to sleep, our brain starts throwing random thoughts in our head, right from the most embarrassing thing we’ve done, reliving non-existent trips with our friends, our future plans and what not. Our mind gets on this train of thought and forgets what it’s supposed to do, which is to put us to sleep! So how do you think we can overcome this? Crafting a relaxing activity such as yoga, meditation, stretching, etc, before bedtime reduces stress levels and brings on a state of calm. It will also clear our minds of unnecessary thoughts, allowing us to have a peaceful sleep and wake up as chirpy as a bird.
4. Reset your body clock
As much as power naps boost your energy levels on a tiring day, they can interfere with your sleep routine. Untimely naps at any time of the day will only interfere with your body clock system, which is supposed to run on a proper routine. Hence, avoid siestas and anything that interferes with your sleep cycle, such as consuming caffeine after noon, heavy workouts, and binge eating before bedtime to enjoy a good night’s sleep for at least 6-7 hours a night.
5. Consistency is the key
Once you build new habits and change your sleep routine, make sure you stick to them and follow them regularly to ward off sleep deprivation for good. Pick out a bedtime and wake-up time (stop hitting snooze!) and be on schedule even on weekends and holidays. And when your body is accustomed to the drill and your sleep cycle is all set, you will witness your bodily functions performing exceptionally, with high energy levels to get through a tough day (without running on 4 cups of coffee, lol).
And with droopy eyelids, my list ends here. I need to recharge my sleep battery, and so do you, my dear owlets. But remember, follow the routine, fix your body clock, be an early bird and catch the worm.