How can I fix my sleeping patterns so that I go to sleep and wake up at normal times, and get enough sleep?
Last Updated: 01/11/2021 at 8:33am
Tracy-Kate Teleke, M.A., LMFT
Marriage & Family Therapist
I assist adults and couples in CA experiencing relationship challenges and interpersonal struggles including anxiety, depression, and a myriad of other life challenges.
Top Rated Answers
There are several things you can try. First, avoid television, bright light, caffeine and other stimulants that can cause you to go to bed alert and make it difficult to fall asleep. Try reading in a dimly lit room, listening to soft, low volume music, or other things that will help you to relax. Set an alarm to wake up at the same time each morning - even when you want to sleep in. If you wake up naturally without an alarm, get out of bed at that time. This is your natural cycle and your body's way to ensure a balanced wake-rest rhythm. Additionally, exercising during the day, but not later than 5 hours before bed time, can help you feel energized during the day and well-rested at night. Exercising within 5 hours of bedtime can have an opposite effect, causing you to be alert and stimulated for more activity instead of becoming relaxed for sleep.
Set a time when you go to bed and a time you get up and do not allow yourself to waver from those set times. Maybe an hour before or after those times are okay but no more than that. Can also take some sleep medication like melatonin an hour before your set bedtime to help relax yourself. Make sure you are not doing anything really active or requires major amount of concentration before bed.
I have terrible waves of insomnia and I constantly find myself having to regulate my sleeping patterns. Usually, one day of tiredness fixes my sleep schedule. I set a really early alarm (maybe 4AM), so that by the time a "normal" bedtime comes along I am able to sleep. When I am having trouble falling sleeping at night, it is often because I can't turn off my thoughts. I've found that listening to some kind of guided meditation (ex. www.calm.com) forces me to focus on something besides my thoughts so I can actually sleep.
The solution is actually very simple. Don't stay up too late during the weekends, and get up on the times that you usually get up at whenever you need to go to school or work. If you have the same sleep pattern for every night, you will wake up at normal times and get enough sleep as well.
What I do is set a specific time to go to bed and time to wake up. I stick to it as best as I can so that I get into a pattern. I also drink some tea before I go to bed and take a warm shower. Hope this helped ^_^
Try to make it a habbit to go to bed everyday at the same time. it will help you make a natural habbit out of it and you will wake up easier as your ''inner clock'' will tell you when to go to sleep and wake up in some time.
You can try small, simple ways to fix your sleeping patterns. Try setting up an alarm to wake you up early in the morning, at whatever time is convenient for you, and wake up at that time. Now here's the tricky part: try keeping yourself awake throughout the day; you can do this by distracting yourself with doing physical things, or you could ask someone else to help keep you awake. Avoid sitting or leaning; anything to induce sleep. By doing this, you are basically pushing your urges to sleep towards the end of the day. Hopefully, you should feel sleepy by the time night arrives. Keep up with sleeping early and waking up early. Think of it like a cycle: when you wake up early, you tend to go to sleep early. Following that, you should also be able to get enough sleep. Also, to enhance your sleeping experience, try to make use of soft music or sounds of waves or a night out in the garden. You can look these up on youtube.
Making a routine is beneficial for creating and maintaining sleeping patterns. Over the course of a few weeks slowly start going to bed 15-30 minutes earlier, and wake up 15-30 minutes earlier too. Do this until you get to your goal times. Also, keeping a morning and bedtime routine is important through this process and to maintain it. Waking up, eating breakfast, brushing teeth, etc. at the same scheduled time every morning. At night eat dinner, shower, put away your electronics, brushing teeth, etc. at the same time every night. By keeping routine it sets your brain clock to adjust to it.
I suggest going to bed and waking up at the same time everyday. You can use a alarm to wake up. For example bed at 10 pm, up at 6am. Giving yourself at least 8 hours of sleep. Avoid sugar or caffeine, or eating before bed. Also avoid laying in bed on the phone, or computer, as the light tricks are mind into staying awake. A good thing to do before bed is meditate and deep breathing. When we follow the same bed time routine daily our body gets used to it, and it becomes much easier to follow.
One of the ways that I have managed to fix my sleeping pattern is by setting an alarm to go sleep and disconnecting and another one to wake up. By doing this you are able to get as many hours of sleep as you want and also waking up at your desired time. Disconnecting from nothing that may wake up your brain is very helpful when you want to create a good sleeping pattern. Doing this until you are on a schedule will be enough to fix your sleeping pattern and to wake up at normal times and get as much sleep as you desire.
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