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How To Get Your Sleep Schedule Back On Track

Having a good night’s sleep is so essential to your health because you cannot function well without it. In this article, we are going to discuss on how you can reset your sleeping habits so that you get the sleep that you need. In a world where work never ends, it is simple to see how people can lose sleep easily.

With the presence of more time-consuming applications and social media networks which can distract people from getting the right sleep they need, people can easily find themselves waking up until early morning to do unnecessary tasks. This article will function as a guide to help you get your sleep cycle back into order.

Acknowledging the issue

There are a few things that need to be clarified before we go further into the steps of how you can improve your sleeping schedule. Firstly, you need to know that sleep deprivation is not something to be proud of.

While it is something that most people will say loud and clear in public, it is not something that you should be proud of. In fact, you are putting your body through a lot of strain by not getting enough sleep.

While getting a little sleep occasionally is fine, it shouldn’t be your way of life to the point that it becomes pride to you.

What can a lack of sleep do to you?

Before you try to get your sleeping schedule back into order, it is essential to understand what you are doing to yourself when you are not getting enough sleep. Your body is a complex machine which requires enough rest for it to function optimally.

While you think that a good cup of coffee is going to help you get through the night, your body will not easily adapt to that in the long term.

The common side effect of not being able to sleep well is feeling tired the next day. This is usually a signaled through sore muscles and irritability.

You might find that your friends feel uncomfortable being around you because you have a snippy attitude throughout the day. Research has shown that sleep deprivation can increase your risk of getting heart disease, diabetes and obesity.

Sleep deprivation should never be a habit life because you are depriving your body from the necessary rest that you need.

What can you do to improve your sleep schedule?

Adopt a good sleeping hygiene

When speaking about sleeping hygiene, this is your end of day personal hygiene. These are the things that you do that can help you to sleep better.

By adopting a good sleeping hygiene, you can help yourself get a good night sleep and not overstimulate yourself to sleep. A great way for you to get started is by changing your perspective on what bedtime and sleep are.

If you think that bedtime is when you collapse from exhaustion from working hard and staying up late, you are on the wrong track. Treating your body with respect and changing your perspective about sleep can help you to get your sleeping schedule back on track.

No caffeine after dinner

The average lifespan of caffeine in your body is anywhere from 5 to 10 hours. This means if you drink coffee at 7 pm, the content of the coffee will remain in your body at   midnight.

There are different physiological factors which affect the life of the caffeine in your body. However, it is generally a good way to start by not having caffeine after dinner.

Stay away from alcohol

Stay away from anything that has alcohol in it. Alcohol is a form of depression and it can indeed help you to sleep better. However, the problem with alcohol is that it depresses nearly everything in your system which includes your metabolism.

Research shows that people who consume alcohol do not dream because the content of the alcohol disrupts REM sleep. This is a critical sleep phase for both the brain and body health.

Reduce exposure to lit screens

When you expose yourself to a glowing screen before bed, it has a high potential to keep you awake throughout the night. Naturally, our body is inclined to wake up when we are exposed to bright light and signals to sleep when there is less light.

These common conditions for sleep and waking up should be adhered to strictly when you are trying to get your skin schedule back on track. Therefore, if you need to use a mobile device or a laptop anytime before bed, what you can do is reduce the brightness of the screen for you to have a better sleep.

Keep external distractions away

When you are easing yourself into a new sleep routine, try to minimise any external distractions, as long as possible. If you have a pet that likes to walk into your room in the middle of the night, make sure your door is locked so that they don’t bother your sleep.

In circumstances that you can’t avoid such as noisy neighbors, try wearing earplugs. Another suggestion is to put a sleep mask on because it can reduce the amount of light which is exposed to your eyes.

Don’t nap

Later on, after you have got your sleep schedule back on track, you may discover that a power nap can help you to boost up your energy throughout the day. However, when you are trying to reset your sleep cycle, stay away from napping.

Regardless of whether you are tired or not, you need to go to bed at an allocated time. You might not be able to sleep later on if you snuck a nap during the day because you are not as tired as you should be.

How can you improve your sleep recovery process?

It is important to note that getting your sleep schedule back on track is not an easy task. If you want to have a normal sleeping schedule, stick to these rules.

While these may seem difficult to adhere, sticking to them religiously will enable you to sleep better and wake up feeling more refreshed than you ever did. Getting a good night’s sleep can help you to have more clarity throughout the day and leads to a more productive day.


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