Due to different reasons, your sleep/wake cycle might be disturbed. For others, they might have a hard time sleeping on their usual schedule, and this could affect their overall productivity the next day. So let’s now answer this question, how to reset sleep schedule?
Reasons for Changing Sleep Schedule
It’s possible that your circadian rhythm will get thrown off if you changed your work schedule, jet-lagged, or travelled across different time zones. How can you fix it? We have here a few tips that could help you.
Use the Right Light
The type and amount of light that you will get yourself exposed to could help. You see, when you are exposed to light, your brain stops producing melatonin. With this, you will feel awake and alert. So during the daytime, we recommend that you go out, enjoy the sunlight, or you can simply open your curtains. This shall signal your brain that it’s time to wake up.
On the other hand, you must turn off or at least make your lights dimmer at night. This could prepare your body that it’s time to rest. Now, if you can avoid your electronic devices that emit light, then do so. If you must know, these gadgets could also stimulate your brain, and you will have a hard time sleeping.
Learn How to Relax
Do you allocate time to meditate or relax before going to bed? If not, then we say include it in your schedule.
Being stressed could produce more cortisol, or what they refer to as stress hormone. The more that you have it, the more that you will feel alert and awake. The solution for that could be doing simple stretches, yoga, journaling, or even deep breathing.
If you are about to practice yoga, we encourage you to get a high-quality and durable yoga mat. This one from Dralegend will never disappoint. It’s eco-friendly and uses materials that are gentle on the skin. And just so you know, it’s odor-free too!
What we like about this mat is that it has the right amount of support and cushion. You don’t have to worry about getting your knees bruised with this. And for a reasonable price, we can all agree that this is a great steal. We say, buy one for yourself before it gets out of stock.
Now, we do understand that others might be experiencing depression, and this needs professional intervention. Do not be ashamed of setting an appointment with a professional in case you see early signs and symptoms. That way, you can reset your sleep schedule and be able to take care of your health holistically.
Limit Your Naps
Many of us are guilty of taking naps. And while a power nap proves to be effective, sleeping for hours in the afternoon makes it harder to rest at night.
As a rule of thumb, limit your nap to just 30 minutes or less. With this, you will be able to get the benefits of sleeping. And at the same time, you can avoid sleep inertia.
Stay Physically Active
Another ‘How to Reset Sleep Schedule’ trick is to exercise regularly. If you must know, working out could help you promote melatonin. We recommend that you work out for at least half an hour so you can get a quality rest every single night. But you have to be careful in exercising late at night as it could have a different effect.
For those who are more comfortable exercising at night time, allot two hours before bedtime for your workout session.
Get a Quality Mattress
Your mattress can also contribute to your sleep schedule. If yours is already worn out and uncomfortable, it’s more challenging to sleep. There are beds made for specific types of sleepers. For example, if you are a side sleeper, a quick search online could provide you with several options. However, it’s best if you get a mattress that is made for all types of sleepers. That’s more practical and a better solution if you are sharing your bed. Here’s one that has amazed thousands of sleepers in the country.
Cool and highly breathable, these are some of the mattress’ strong points. It’s made with a gel-infused memory foam that can keep the air cool all night. With this product, you don’t have to worry about waking up all sweaty and uncomfortable. It can even dampen the movement, just in case you are sharing your bed with someone else. And we have to say, it’s affordable too.
An additional tip here. Generally, you have to replace your mattress every ten years. As for your pillows, changing it every two years is recommended.
We all know that it’s hard to sleep whether it is too hot or too cold. As much as you can, try to regulate your room’s temperature. It should be around 15 to 19°C. An air conditioner or a space heater could be beneficial, depending on the weather.
Stay Away from Noise
If you are living in a busy neighborhood, noise can be unavoidable. As a solution, you can always conceal it with white noise. Think about the sound made by your air conditioner, fan, or air purifier. And also, there are white noise machines that could guarantee better sleep. These are great investments.
One of our favorite noise machines is from Leftsfit. This product has 14 different soundtracks and is even ideal if you have a baby. It also has a timer, so you don’t have to worry if it will run for the whole night. Apart from being a noise machine, you can also use this as a night light which can ultimately improve the quality of your sleep.
Here’s a video that can help you get back to sleep properly – and fast!
Conclusion, How to Reset Sleep Schedule
A change of lifestyle is necessary if you wish to reset your sleep schedule. There’s no need to take sleeping pills just yet. In fact, that should be one of your last resort. To improve your sleep schedule and to fix your circadian rhythm, follow the tips we’ve shared about and you are all set.