How to Fix My Sleep Schedule – Ways to Reset Your Rest
December 1, 2022
You owe yourself the privilege of finding time to rest and reset. There are few things you can do that are more beneficial for your mental health than paying attention to your sleep quality. Never underestimate the power of a good rest. Having enough time to rest and reset profoundly reduces stress and the possibility of burnout, and the best way to make this happen is to establish a healthy sleep schedule.
There are plenty of ways to actualize this. Here are the key ways to reset your rest and get consistent sleep.
1. Mute Your Phone and Computer Notifications
Enforcing quiet moments when dealing with phone and computer alerts is essential for healthy sleep. Since your phone and laptop are some of the top rest distractors, ensuring their notifications are muted will guarantee you some quality rest.
It is impossible to rest from work if you constantly receive notifications from emails and messages. It is quite addicting to get used to checking work notifications immediately, even outside normal working hours, plus the blue light exposure from your smartphone and tablet is known to affect sleep quality.
So, if you want better sleep and a peaceful night, think about muting phone and computer notifications. Of course, you can always attend to urgent tasks during regular working hours.
2. Understand and Master Your Sleep Cycle
Another essential way to reset your rest is through understanding and mastering the art of your sleep cycle. Everyone has a unique sleep-wake cycle. Having a good understanding of the mechanics and dynamics of your sleep habits makes it simple to acquire a healthier sleeping pattern.
Your sleep-wake cycle is regulated using your body’s internal clock. This enables you to interact and adapt to your immediate environment for better sleep. When the rhythm of your circadian clock is disrupted, it affects your resting pattern and can impact your overall health.
Adults require at least seven hours of sleep daily. This period is crucial for digestion, muscle growth and repair, working on your body cells, and relaxing your mind. Therefore, it becomes critical to understand your sleep cycle and work with it to achieve adequate sleep.
3. Eliminate Sleep Inhibitors
Different elements might disrupt your sleeping pattern. Some of the common sleep inhibitors include alcohol, jet lag, late-night movies, and other addictive habits.
If you notice that these and more activities interrupt your regular sleep schedule, you need to find a way to knock them out. One of the best ways to do so is by changing your routine. For example, you can enjoy your movie earlier or book a later flight. Not only will you have enough time to attend to other matters, but you will also enjoy enough rest at night.
4. Create an Ideal Sleeping Environment
A perfect sleeping environment is more than simply clean sheets. Your sleeping place should be cool, cozy, and dark. When you fall deep into slumber, your body cools down, and its functions decrease.
A well-ventilated room allows your body to regulate its internal and external temperatures, giving you a perfect circadian rhythm.
Light exposure during the night confuses your body to perceive your environment as daytime. Therefore, you may need to acquire a sleeping mask or blackout curtains to ensure your room is dark enough to give you a peaceful sleep.
5. Avoid Interruptions
When it is time to rest and sleep, nothing ruins the moment like being woken up, primarily if you work the night shift or other shift work and are trying to catch up with naps during the day. Interrupted sleep is not healthy for getting adequate sleep.
There are several ways to avoid sleep interruptions. If you're recovering from night shift work, naps during the day are prime time for disruption from people close to you.
Consider setting boundaries with friends and family and ensuring you have interacted with family before heading to bed. This will give you ample time to enjoy interruption-free deep sleep guaranteeing a rest reset.
6. Exercise Regularly
According to research, exercising regularly contributes to better rest at night. If you do not exercise regularly indoors and outdoors, you risk not having quality sleep at night.
Working out outdoors ensures you receive sufficient sunlight, which is critical for vitamin D levels. This combination is essential for fixing your sleeping pattern. Giving your body what it expects during the day will reward you with healthy relief when it comes to rest at night.
As you work out, mind the timing. Try to exercise during the morning and not before bedtime. Your body needs enough time to cool down and relax after physical activity. Therefore, carefully plan your workouts during the day as it helps you achieve a healthy rest at night.
7. Avoid Meals Just Before Bedtime
Having meals or drinks before you head to bed is not a good idea, especially if you need a healthy rest.
The human body operates much more slowly when one is asleep. It becomes a massive challenge to process and digest the meals and drinks ingested when you are asleep. The last thing anyone wants during sleep is to experience indigestion and gas. This will disrupt your sleeping pattern, making you wake up several times in the night.
On the other hand, alcohol induces shallow sleep. If you need to reset and relax, avoid alcohol. You do not want to wake up feeling exhausted in the morning.
Several sleep supplements might be handy in enhancing your rest at night. One great option is Lights Out, which helps you achieve better sleep and a more consistent sleep schedule. When combined with these guidelines, you will be well prepared for a long, comfortable, and peaceful sleep during your nights. Do not let inhibitors and other distractions get in your way of achieving an epic night’s sleep.