Chronic sleep deprivation can make it hard to focus and complete tasks at work, stay healthy, or enjoy life in general. A good night’s rest is essential to long-term health, but many people have difficulty falling asleep or staying asleep throughout the night. In fact, the CDC estimates that about two-thirds of American adults do not get enough sleep on a regular basis. Improving your sleep schedule can help you get better rest and feel more refreshed during the day, so you can perform well at work and tackle other daily responsibilities with ease.
1) Follow a routine
To improve your sleep schedule, it is important to follow a routine. Try going to bed at the same time every night, waking up at the same time in the morning, drinking warm milk before bedtime and using your bedroom only for sleeping.
2) Keep a cool, comfortable environment
Maintaining a comfortable sleeping environment is essential for getting quality rest. Your bedroom should be cool, dark, and quiet during the night so that you can get your best sleep. If it is too hot in your bedroom, use an air conditioner or fan to keep the temperature at around 70 degrees Fahrenheit. A cool environment will help prevent tossing and turning throughout the night due to feeling uncomfortable.
3) Reserve the bed for sleep
If you’re looking to improve your sleep schedule, it helps to reserve your bed for sleep. Try not to use the bed for anything other than sleep. This will help you get into the habit of going straight from work or school into bed so that there is no temptation.
4) Establish a regular sleep schedule
Establishing a regular sleep schedule is one of the most important aspects of improving your sleep quality. The National Sleep Foundation recommends that adults get 7-9 hours of sleep per night, but some people may need more or less time in order for their body to function properly. Try experimenting with what time you go to bed at night, paying attention to how well you sleep, how long it takes you to fall asleep, and how refreshed you feel when you wake up in the morning.
5) Avoid caffeine before bedtime
One of the best ways to improve your sleep schedule is by avoiding caffeine before bedtime. Caffeine can stay in your system for over six hours, making it difficult for you to fall asleep. To make sure you are getting a good night’s rest, start by looking at what you eat and drink throughout the day.
6) Avoid alcohol before bedtime
Avoid alcohol before bedtime. Alcohol can disrupt sleep because it can interfere with the natural production of melatonin, which is necessary for sleep regulation. A glass of wine might seem like a good idea in the evening but will actually make it more difficult to fall asleep and stay asleep throughout the night. Reduce exposure to blue light: Blue light has been shown to suppress melatonin production by up-regulating photoreceptors in the retina; this could be one reason why people who use electronics frequently at night are more likely to have difficulties sleeping.
7) Avoid working or using electronic devices in bed
Turning off all screens (TVs, computers, tablets, cell phones) before bed can help your body wind down at the end of the day. Experts also recommend avoiding working or using electronic devices in bed as they can keep your mind stimulated when it should be slowing down.
8) Get up and move around during the day
Try to get up every hour or so during the day, and take a few minutes to walk around. This will help your body adjust its sleep cycle. When you do finally lay down to go to sleep, you’ll feel more refreshed and ready for slumber. And it will also help combat feelings of restlessness that can make it hard for you to stay asleep through the night.
9) Avoid eating large meals before bedtime
Avoid eating large meals before bedtime. Instead, have dinner early in the evening so that your stomach has time to digest before you go to bed. Avoid drinking caffeinated beverages such as coffee, tea, or soda after 2 p.m. The caffeine can take anywhere from 8-10 hours to leave your system, which will make it difficult for you to sleep at night.
10) Practice relaxation techniques
In order to improve your sleep schedule and get a good night’s rest, it is important that you learn how to practice relaxation techniques. One way you can do this is by meditating before bed. Sit in a comfortable position on the floor or in bed and focus on taking deep breaths. Be mindful of how your body feels as you inhale and exhale deeply, letting go of any tension that may be present. Repeat this process for five minutes before turning off the lights.