How can I fix my sleeping schedule?
Last Updated: 06/11/2018 at 5:45pm
Anna Pavia, psicologa psicoterapeuta psychotherapist psychologist counselor
Licensed Professional Counselor
I feel my work as my personal mission and I love it. My work with clients is nonjudgmental, supportive. I am a very good listener. I use several approaches. Amo il mio lavoro.
Top Rated Answers
you can start by setting a sleeping time and waking time of enough sleeping hours. when you go to bed, try some soft music or even soft natural sounds ( there are many apps for than on android and apple stores, contact me if u need some recommendations ), you can also try having a glass of milk before sleeping. the room should be dark enough and quiet so nothing can interrupt your sleep, and always go to sleep with the idea that sleeping will wash off all of today's stresses and the morning will be brighter.
First step is to do away with any and all distractions. Keep cell phones, laptops, and/or tablets out of the bedroom. Second step is to set a schedule and stick to it. Give yourself a bed time, and set a time to wake up. Keep to this schedule, even on days off from work/school. Those two things probably helped me more than anything else.
The first thing to do is make sure that any sleep you will get from now on, is quality sleep. Once you've got your quality sleep, go to bed at a sensible time, and when you wake up, get out of bed, and start your day. Even if you feel tired, don't go to bed until the evening, when you would normally go to bed. Keep doing this and eventually you will get back into a schedule.
You can try reading a book before bed, and put technologies aside :) Also, don't take naps during the day, because that can make you not sleepy when you go to bed later on. Even if you are tired, you can wait until a early bedtime to go to sleep :)
If you can isolate the root causes of your inconsistent sleep cycle, you can start to address them.
The most important thing is to go to sleep at the same time every evening and wake up the same time every morning. You can drink a cup of warm tea or milk before you go to sleep, or read a bit. These are very helpful things.
Be sure to get some sort of exercise during the day. Avoid naps. And get at least 8 hours of sleep.
Try going to bed at the same time each night. Avoid caffeine in the late afternoon and before bed. Try meditating or doing breathing exercises or maybe even relaxing yoga. The most important thing is to be consistent! If you have serious trouble falling or staying asleep you might want to see your doctor who might prescribe you sleeping pills if your problem is serious enough. Good luck friend!
Wake up early, regularly. Sleep at the right time, set yourself a time when you need to sleep and wake up. Get your 8 hours of sleep and it'll then become a habit.
Find a way to get yourself tired by the time you want to be asleep. This may be working out, or even doing small chores that you wouldn't originally do.
One step at a time! Try sleeping 10 minutes earlier than your normal sleeping time; the next day, 15 minutes. Gradually, you'll work up to your desired sleeping time. For better quality sleep, wear socks in bed (it actually helps you sleep better when your feet are warm!) and set a room temp of around 20 degrees Celsius.
Drink less caffeine, go to bed at least an hour earlier than your normal time, read a book, try to restrain yourself from using electronic devices!
Set your alarm clock for the same time. This includes weekends, especially when you are first working on your sleep patterns. Fix yourself a good breakfast. If you're pressed for time, munch on something quick but healthy, such as fruit, instead of donuts or other sugary junk foods. Don't overdo the coffee or caffeinated tea. Replace your second cup of caffeine with cold water, a decaf option, or another beverage. Eat healthy snacks during the day and avoid a lot of sugar. You’ll get a quick energy boost from sugary foods, but snacks like peanut butter on crackers, baby carrots, celery, fruit and yogurt will give you a better and longer-lasting energy boost.Only take short naps. Try to keep naps to 30 minutes or less. Or you can just close your eyes and relax in a chair for 10 minutes. Help your body to prepare for sleep. Melatonin is your body's naturally occurring hormone that helps regulate your sleep cycles. It is controlled by light exposure. Help your body cue up the melatonin correctly: During the day, try to spend time outside, if possible. Keep your home or workplace sunny or brightly lit. Don't wear sunglasses in the morning. In the evening, try not to watch TV or read from backlit electronic devices, like desktop or tablet computers. The light from TVs and computers can lessen melatonin production, and the programs and websites can stimulate your mind, which will make it harder for you to sleep. Try reading a book, listening audio books or music, or doing relaxation exercises. Go to sleep at the same time every night. Keep to your schedule. Keep a sleep journal. Utilize showers.
Stay away from napping or drinking anything caffeinated after 4 pm. I had this problem because I was a huge coffee drinker, started to only have one cup a day and now I'm in bed by 9 pm and sleep like a rock all through the night.
I think the main problem is trying to fix your sleeping schedule instead of trying to fix your day/work-schedule. Once you get a good, stable flow in your day to day life, your sleeping schedule will follow.
If you struggle getting to sleep at night, I find playing a very quiet, slow paced song helps. Don't let it be one you know, as you could be tempted to sing along. A song I listen to is by a band called Iron and Wine. It's called Flightless Bird. You don't need to get extra hours sleep just to catch up. Get to bed around 10pm latest if you have to be up early. Don't eat before bed! It's a bad bad bad idea. Just relax, get comfy and close your eyes. Go to bed and wake up the same time when possible.
The easiest way to fix your sleeping schedule is to wake up earlier. Most people think if they go to bed earlier they'll fix their sleeping schedule. But you'll find this is hard to do. It's easy to say you'll sleep earlier but when the time comes it becomes more difficult than you thought. I recommend waking an hour earlier than you're used to. You'll find that you'll get tired earlier in the night. When you feel yourself getting sleepy at night DO NOT ignore these cues! Fall asleep! Sometimes you'll miss the sleep wave. It's okay. Don't beat yourself up over this and don't try to force yourself to sleep. If you miss the sleep wave you won't be able to fall asleep no matter how hard you try to lie in bed and rid yourself of all distractions. Another suggestion I have is to get out of the place you sleep for most of the day and only use the place to sleep. This works wonders! I hope some of this helps you
You may find that practicing sleep hygiene will benefit your sleep schedule. Try to go to bed at the same time every night; to aid in this, some people will set an alarm 1 hr before bed, reminding them to start winding down for the night. Consider speaking with a healthcare professional for more tips.
If you are having trouble sleeping, set up a routine. Maybe you can try staying away from electronics before you go to bed. I also recommend trying herbal tea.
If you are falling asleep too late and waking up late. I usually go to sleep late and then wake up early and force myself to stay up all day and do tiring things until the time when you want to sleep so when you get to that time you'll be tired enough to fall asleep and be well rested for the morning.
From past suffering with insomnia, I have learned a few tricks to help get sleeping on track. Exercise and a good diet helps with regulating sleep, and it’s good to avoid taking naps or sleeping during the day if you know it will keep you up later. A huge help is avoiding doing stimulating activities in your area of sleep. For example, do not surf the internet, watch movies, or do work while on your bed if you are having a hard time sleeping at night. By only using your bed for sleep, you can train your brain to associate the bed with sleeping, which can help you feel sleepy and not stimulated while in bed. Staying away from electronics an hour before bed also helps. Instead, read a book or try meditating before sleeping.
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