![]() Excessive environmental noises have been reported to be significant causes of sleep-wake disturbances. This one may seem obvious, but maintaining a quiet sleep environment is important in falling and staying asleep during your preferred sleep time period. If you do end up napping, it can help to take a walk after your nap. Also, keep in mind that after a nap it takes a little while to regain your full focus and energy. You don’t want to feel too energized when it’s time for bed at night. Naps should also be taken earlier in the afternoon no later than 3PM to prevent interfering with your nighttime sleep schedule. If you must nap, how long should you nap? Based on findings from previous studies, it may be best to try to keep naps between 10-20 minutes in order to produce a bump in performance and quick rest without entering deep, slow-wave sleep (which may make you feel groggy after waking up). Excessive daytime napping may even be an indicator of poor overnight sleep. Napping during the day can make it difficult to sleep later. Practicing these types of relaxation techniques can help you fall asleep at night and help you feel better during the day too. Try not to get frustrated if your mind returns to busy or stressful thoughts you can just return to your calming breaths. Enjoy how the air feels as you breathe in, and take plenty of time as you slowly breathe out, exhaling the tension out. Choose a pleasant word to focus your mind on, or focus on your breath. ![]() Additionally, meditation can help focus your mind and reduce intrusive thoughts that might keep you awake further helping you fix your sleep schedule. Studies on long-term practitioners of transcendental meditation have shown that, compared to the average person, certain Yogic practitioners may have enhanced slow-wave sleep and dream (rapid-eye movement, REM) sleep.īefore bed, try winding down with deep breathing or simple stretches to help relax your body. Relaxation Practicesīeing in the right state of mind through tactics like mindfulness meditation may help with falling and getting back to quality sleep if you wake up during the night. This natural light will let your body know that it’s time to be awake and alert – just don’t forget to wind down and reduce those bright lights in the 3-5 hours before bedtime. When you wake up, open the curtains to let the sunlight in, go for a short walk, or just sit outside and let the sunshine in for at least 15 minutes (but don’t forget sunscreen to protect your skin!). If you work late into the night, use screen protectors for blue light, or try these blue light blocking glasses that have been validated by SleepScore Labs.īlue light in the morning hours actually helps kick-start your day and may improve cognitive performance. Alternatively, you can avoid using blue light-emitting devices close to bedtime. Use the nighttime setting built into your devices the dimmer, warmer light may help prepare you for sleep. When you are exposed to bright light at night, it can suppress the release of melatonin and trick your body into thinking it is still daytime, making it difficult to go to bed. Your body naturally produces a hormone called melatonin which signals to your brain that it’s time to fall asleep. As it becomes a ritual, you will begin to feel relaxed as you get ready for bed. Similarly, it helps to follow the same routine each night before going to sleep. Give it a try! Over time, your body’s internal clock (also called your circadian rhythm) will get accustomed to this new time, which can help with falling asleep and waking up each day. You should strive for going to bed at the same time, along with waking up at the same time – even on the weekends if possible. Greater sleep time variability has been shown to be associated with adverse health outcomes. Different methods will work for different people, and it may take some time for your sleep to line back up. Regardless of what you try, it is important to stay patient. If you are curious how to fix your sleep schedule, these 8 tips can help you develop better sleep habits and retrain your internal clock if needed, allowing for better sleep. ![]() Having a consistent routine works wonders for optimal sleep. Share on Twitter Share on Facebook Share on Linkedin Share via Emailĭoes it feel like your sleep is all over the place? Whether your sleep routine has been disrupted by a shift in work hours, traveling through time zones, or just a busier-than-normal schedule, there are a number of variables that could be the culprit behind your botched sleep regimen. ![]()
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