Everyone has an internal clock that rotates between sleep and wakefulness. This sleep-wake cycle is known as the circadian rhythm. As much as the circadian rhythm helps in knowing when you should sleep. Sometimes it can be thrown off due to shifting work, jet lag, all-nighters, and traveling across time zones. However, if you do not face any of these, you can reset your sleep schedule to a better one. Below are some of the things that can help you fix your sleep routine and get back to a good night’s sleep.
- Be comfortable
The first thing to ensure is to have a comfortable bed. This is the best sleeping environment for a quality night’s rest. If you are sleeping on old mattresses and pillows, it will only cause pains and aches and affect the quality of sleep you get. Plus, experts suggest replacing your mattress every 7 years and pillow every 2 years. If you wake up feeling stiff and a bed away from home feels more comfortable. It is time to get a new purple mattress. The firmness is up to you as long as it is a quality mattress and pillow.
2. Practice relaxation
As part of your bedtime routine create time to practice relaxation. Relaxation is beneficial if you want to sleep better. When you are anxious or stressed, your body produces cortisol which is the stress hormone. So, the higher the cortisol, the more alert and awake you feel. Through practicing relaxation as a bedtime ritual will reduce the negative effects of sleep. Focus on calming activities like meditation, yoga, deep breathing, stretching, drinking chamomile tea, and journaling.
3. Keep the routine regular
As you plan to fix your sleep routine, it is vital to make one first. Choose a bedtime and wake-up time that you know will work for you. Stick to these times daily, including days off and weekends. Where possible, try to avoid sleeping in or staying up for more than two hours. As you follow the regular schedule that you created, your internal clock will develop a new routine. Over time, it will be easy for you to fall asleep at night and wake up in the morning.
4. Skip naps
To fix your sleep routine easily, avoid naps during the day for they will affect the routine you put in place. Napping makes it difficult to fall asleep at night. Also, if you take long naps, they will make you feel groggy since you wake up from deep sleep. If you have to nap, nap for less than 30 minutes. Also, nap before 3 p.m. so as your nighttime sleep is not disrupted.
5. Avoid noise
To get a good night’s rest, a quiet sleeping environment is a must. Even as you sleep, your brain still processes sound. Therefore, loud noises distract sleep and it makes it a challenge to fall or stay asleep. One way to solve the noise issue is to remove loud noises from your bedroom. Keep your mobile phone on silent. If your neighbors are noisy, buy a white noise machine to help you get quality sleep. Also, you can create white noise by putting on the air conditioner, fan, humidifier, or even an air purifier.
6. Eat early
Did you know that your circadian rhythm responds to your eating habits? Eating dinner late delays sleep, so it is best to eat your last meal three hours before bed. To give your body enough time to digest the meal. Also, you can have a routine for your dinner time, by eating it at the same time to get your body used to it. What you eat matters as well. Heavy meals with high fats disrupt sleep because they take time to digest. Avoid caffeinated drinks and alcohol as well.
To conclude, the above ways are some of the things you can try if you want to fix your sleep routine. To get you back on track, practice proper sleep hygiene. Avoid heavy meals and bright lights before bed and alcohol too. Ensure your sleeping environment is quiet, comfortable, and cool. If none of the remedies help improve your sleep. Visit your sleep doctor, to rule out any sleep disorders.
