Fix Your Sleep Schedule Fast

If you’re tossing and turning all night or snoozing all day, you need to fix your sleep schedule ASAP. Why, you ask? Because sleep affects everything from your mood to your health to your performance. Your quality of life reflects your quality of sleep. Don’t believe us? 

Here’s What Scientific and Academic Research Over Sleep Has to Say

Sleep is more than just drifting off at some random time. It’s a vital process and rejuvenating process that needs to be a priority. Here’s what getting enough high quality sleep can do for you:

• Boost your immune system and help you fight off infections
• Enhance your memory and increase your learning abilities
• Improve your mood and mental health (huge for some)
• Reduce your risk of chronic diseases like diabetes, heart disease, and obesity
• Increase your energy levels and make you more productive

On the other hand, lack of sleep can have disastrous consequences. Sleep deprivation and disorders can mess up your life big time. Here’s how:

• Impairing your judgment and decision-making skills
• Lowering your concentration and attention span
• Increasing your stress and anxiety levels
• Weakening physical performance and coordination
• Making you more prone to accidents and mistakes

How to Fix: Sleep Schedule

It may not be easy, but it is necessary. Getting your sleep cycle back on track helps you follow up with tons of other positive life changes. Here’s how you can do it:

• Stick to a routine. Set a regular bedtime and wake-up time and stick to it. The first step in rehabbing your sleep schedule is to establish a consistent rest routine that is realistic enough for you to stick to every day. This will eventually help your body and mind adjust to a pattern and make it easier for you to fall asleep and wake up at the same time automatically. 

• Skip the naps. While napping is tempting, especially for the sleep deprived, it can make it harder for you to fall asleep at night. If you’re trying to keep your sleep schedule regular, you need to establish a circadian rhythm. Napping can disrupt that, so if you really need a nap, keep it short and early.

• Get some light. Light tells your body when to sleep and when to wake up. Your circadian rhythm ebbs and flows with light, so you should make sure to get enough light exposure in the morning, and avoid screens at light. Natural light can regulate your body, while blue light from screens can trick your body into thinking it’s still daytime. Kick the night time news habit.

• Work out. This one’s obvious. Exercising not only makes you feel fantastic, but also helps you sleep better. Aim for at least 150 minutes of moderate exercise per week, preferably in the morning or afternoon.

• Track your sleep. One of the most notable changes in my health began when I started to track my sleep. Use a diary or an app to track your sleep habits and see what works for you and what doesn’t. You can also use it to track your mood, energy, and activity levels and adjust your sleep schedule accordingly.

• Get help if you need it. If you’re having trouble sleeping no matter what you do, you may have a sleep disorder that needs proper medical treatment. Talk to your doctor or a sleep specialist and find out what's wrong and how to fix it.

If you haven’t tried these tips and are claiming you have “insomnia” without a clinical diagnosis, you are being obtuse. Fixing your sleep schedule fast is possible and extremely beneficial, and you can start now. Trust us, your body and mind will thank you for it!