How To Fix Your Sleep Schedule So You Can (Finally!) Fall Asleep and Stay Asleep
We all know that getting regular sleep is incredibly important. Yet maintaining a solid schedule can feel like an impossible task, especially when your slumber is disrupted by irregular work hours, hormonal changes or jet lag. We reached out to the experts to find out exactly how to fix your sleep schedule so you get more quality shuteye.
What is a sleep schedule, and why should you fix yours?
It might feel like your alarm clock dictates your snooze schedule. But in reality, how much time we spend snoozing is controlled by a different kind of clock: our circadian rhythm.
“Circadian rhythm is the internal clock which controls the natural cycle of sleeping and waking,” says Sanam Hafeez, PsyD, PhD, and founder of Comprehensive Consultation Psychological Services. “As people age, their circadian rhythm can shift, affecting their ability to fall asleep and maintain a consistent sleep schedule.”
But aging isn’t the only thing that can disturb your sleep wake cycle.
“Lifestyle choices also impact sleep quality,” says. Hafeez. “High levels of stress, anxiety and emotional strain can lead to sleepless nights. Poor sleep practices and health conditions like sleep apnea, chronic pain, diabetes or heart disease may contribute to sleep disturbances.”
Things like shift work and jet lag can also make it difficult to maintain a regular schedule. Yet getting consistent, quality sleep is one of the most important contributors to your overall health.
The benefits of fixing your sleep schedule
“Sticking to a set bedtime and wake-up time allows for more restful and uninterrupted sleep, which is vital for numerous bodily functions like hormone balance, mental clarity and emotional stability,” explains Hafeez. “A steady sleep routine can also boost daytime energy levels, improve cognitive performance and lower the risk of long term health problems such as diabetes and heart disease.”
How to fix your sleep schedule
To regularly get good sleep, consistency and routine are absolutely key. “The body loves routine and predictability,” says Jacob Teitelbaum, MD. “When it comes to sleep, adults are pretty much big babies. You wouldn’t dream of trying to put a child to bed without having a sleep routine. Your body can’t shift from high stress directly into sleep either.”
1. Skip stressful tasks
One of the simplest and quickest ways to fix your sleep schedule and avoid feeling sleep-deprived is by cutting out stressful or high-intensity tasks before bed.
“No paying bills or other stressful things right before bedtime,” Dr. Teitelbaum says. Instead, focus on “creating habits that signal to your brain to switch from the adrenaline stress mode into calm and sleep.”
2. Follow a soothing routine
Reading, bedtime yoga or taking a relaxing shower in the hours before bedtime can all help reset your sleep schedule. The more consistent you are in your routine, the easier it will be for your brain to identify that it’s time to begin winding down.
One note: If you’re reading, opt for paperback to avoid the snooze-disrupting blue light emitted from electronic devices like your phone or tablet. Cutting down on indoor light can also cue your body that it’s time to go to bed, so try putting your bedtime lamp on a dimmer switch if you’re reading at night.
3. Enjoy a light snack
“If you tend to wake up wide awake in the middle of the night, this often reflects drops in blood sugar, especially if you also get ‘hangry’ during the day,” says Dr. Teitelbaum. “To decrease this problem, eat a 1-2 oz. protein snack at bedtime, such as a piece of meat, cheese or a hard-boiled egg.”
4. Shift your bedtime by 15 minutes
You can often fix major disruptions to your routine, like those that can happen during shift work or when traveling across time zones, incrementally.
“To realign your sleep schedule after a period of insomnia, jet lag or similar disruptions, start by slowly adapting your sleep and wake time, shifting them by 15 to 30 minutes per day until you reach your desired schedule,” Hafeez recommends. “Consistency is key, so adhere to the same sleep and wake times daily, including weekends.”
For example, instead of getting up at 9 am, set your alarm for 8:45 – even if you’re still going to bed later than usual. Once you’ve adjusted to getting up at 8:45, set your alarm for 8:30. You’ll likely be tired for a few days, but soon your body clock will adjust to these early mornings and you’ll be able to doze off earlier, too.
5. Soak up morning sun
Getting sunlight in the morning can help fix your sleep schedule, suggests research in Somnologie. It signals to your body that it’s time to be awake. Try to get outside within your first hour of being awake, even if that’s just for a 10-minute walk around the block.
For more ways to improve your sleep:
Journaling for Sleep: Jot Down These Things Before Bed for Better Zzzs
Can’t Sleep? A Dietitian Says Sipping a Protein Shake Before Bed Helps Block Insomnia
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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