What can I do to fix my sleeping schedule?
Last Updated: 03/07/2022 at 3:29am
Maryna Svitasheva, PhD. RP
Licensed Professional Counselor
Psychotherapy I provide is based on a dialog and your active intention to look for a solution with the therapist's assistance
Top Rated Answers
Go to bed 30 minutes earlier then the last night so night one go to bed (no phone no laptop no tv) 30 minutes before you did last night and do the same until you have a set bedtime and stick to it
Try to go asleep for example 15 minutes earlier or later every week depening on what your goal is about your sleep. Melatonin pills(natural sleeping hormone pills) will also help.
There are a couple of easy things you can do to fix or improve your sleep schedule: 1. Set an alarm for waking up and set yourself a fixed time for going to sleep at night. Over time, your circadian rhythm will naturally adjust so that you get tired/fall alseep and wake up at the times that you have set (you may not even need an alarm anymore!) 2. Try a guided meditation before going to bed. One of the reasons we struggle to fall asleep is because our mind is racing. Exposure to screens just before going to bed can make it particularly difficult to fall alseep as well. Putting aside all devices and doing meditation can help to quieten and relax the mind, preparing it for sleep. 3. Fixing your sleep schedule often requires scheduling other aspects of your life as well. If you find that you're getting inadequate sleep because you're up late working, then carving out specific times in your day for working that don't interfere with your desired sleep schedule will help too. For more guidance, do check out the 7 Cups training guide on sleeping well!
Try to change your sleeping schedule gradually. If you generally sleep at 12, then try to sleep at 11 30 the next day and 11 the next next day and so on. Also, I would suggest not sleeping during the afternoons as that might keep you awake at night.
I think setting time aside half an hour before I have to sleep just to relax helps soothe my brain from working in overdrive when I am trying to fall asleep. Some activities I do is reading books that don't evoke strong emotions or quietly reflecting on my day
Regular exercise greatly helps to relieve stress and regulate sleep cycle. Additionally, eating healthy and not eating late at night will also help regulate the sleep cycle.
Get into a routine. Get 8 hours of sleep. Go to sleep around the same time everynight. Try to not be on your phone or watch tv
Train your body to get the rest that it needs. Set a time to wind down and relax. Hopefully this helps.
Sleeping schedules can be very challenging to manage and to fix. Maybe you can try to try to sleep 10 mins earlier/late (depending on how you want to fix it) so your body gets familiar with the new schedule, gradually :)
From my own personal experience If I go to bed pretty late I set an alarm for a pretty early morning and do the best that I can to stay awake the rest of the day until bed time, which makes me fall asleep and I wake up the next day around the same time
Try counting backward like count 100 and take a breath then say i will sleep well today...take anotherbreath and count the next no. Mostly people can sleep in the 90ies it self helps me a lot...i hope it helps you too
To fix your sleeping schedule you need to look at what it is that is making you sleep so late/early and try and change that. Set yourself a time that you would like to be asleep by and an alarm for when you would like to be up. Then an hour or so before you want to go to bed have a hot bath and then read a chapter of the current book you are reading to relax your mind.
It can be used up to reduce the amount of exposure to bright light that your eyes get 2-3 hours before your ideal bed time. Also, not eating for a couple hours before bed may help you fall asleep better. Making a set bed time is also useful.
You can make a sleep schedule with your new sleep routines as well as going to bed early and limit time of electronics before bedtime.
if phone is the real issue here then set a time limit for apps that you know you are using a lot or give it to your parents/keep it away from you as far as possible. you might wanna put it on airplane mode or something to avoid calls while focusing on your work. you need to be determined about it and try writing tasks that you need to do daily on a notepad instead of phone because phone might distract you from doing your task. if you feel like this isnt working out ask for help from a professional
You can try to take natural sleep remedies such as tea or milk or a bath before you want to slep and work on it
Everyday try and slowly move back towards a better sleeping schedule. That will you won't end up feeling overtired and wanting to have a nap in the day. Try and get up a little earlier each day and going to bed a little earlier, until your sleep is at a better schedule than it was before.
The circadian rhythm which decides whether a person is an early bird or a night owl is innate in us and transferred genetically tracing back to cavemen for evolutionary reasons. However, if you want to alter your internal clock disrupted by internal or external (avoidable) stimuli, you could follow through these. 1. Stay awake for 18 hours straight, if you want to change the timing you typically want to sleep at. This is supposed to reset your internal clock with no hindrance from the previous sleep cycle. 2. Avoid siestas. If you can't avoid them, try to time them anywhere between 20 to 60 mins. Anything beyond that would complete a sleep cycle which includes REM. This just makes you more alert and disrupts your sleep cycle more. 3. Don't use a clock while on bed. Don't check the time no matter how long it seems you've been awake. 4. Pick a topic and read / think / listen to it. This works miraculously. Use the said topic ONLY when you want to sleep. Initially it won't make any difference. But as your brain is tuned to a channelised reaction towards the aforementioned topic, you'd automatically sleep as time goes on.
For about a week, have a desired bed time/wake up time. The day before you start try doing more than usual, maybe a walk after dinner or an hour outside doing something. This way your body will feel tired sooner, try not to eat a big meal before bed! Lay down about a half hour before your desired bed time. Try listening to soothing music or a fan, whatever you do to fall asleep. Now it won't be easy at first but keep up the same routine every night and it'll stick soon enough. Now for your wake up time, no snooze button! The first time you hear your alarm jump up and start your day. It won't be easy at first but again it'll click in no time. No napping through the day! Your body will want to sleep whenever since it's out of whack, but stay active throughout the day so as not to sleep. After a few days of this your sleep schedule will be fixed:)
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