How to get back on sleep schedule? Discover 12 tips to fix your sleep schedule and reset your internal clock. Learn how light, relaxation, exercise, temperature, and more can help you achieve a better night’s sleep.

Optimize Light Exposure

One of the best ways to fix your sleep schedule is to plan your exposure to light. When you’re exposed to light, your brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert. Darkness tells your brain to make more melatonin, so you feel drowsy. In the morning, exposing yourself to light can help you wake up. Try opening the curtains, taking a walk, or relaxing on the porch. At night, prime yourself for sleep by turning off or dimming bright lights. You should also avoid glowing electronic screens from computers, smartphones, or television, as they can stimulate your brain for several hours.

Embrace Relaxation

Making time for relaxation might help you sleep better. When you’re stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol, the more awake you feel. Creating a relaxing bedtime ritual may reduce stress and its negative effects on sleep. Focus on calming activities, such as yoga, stretching, meditation, deep breathing, journaling, or drinking caffeine-free tea.

Avoid Daytime Naps

If your sleep schedule is out of whack, avoid naps during the day. Napping can make it difficult to go back to sleep at night. Long naps might also cause grogginess, which is the result of waking up from deep sleep. If you must nap, aim for less than 30 minutes. It’s also best to nap before 3 p.m. so your nighttime sleep isn’t disrupted.

Incorporate Regular Exercise

One way to reset your internal clock is to get regular exercise. Most of your tissues — including skeletal muscle — are linked to your biological clock. So, when you work out, muscle responds by aligning your circadian rhythm. Exercise also helps you sleep better by promoting melatonin production. Thirty minutes of moderate aerobic exercise may improve your sleep quality that same night. However, you’ll get the best results if you exercise regularly. Aim for 30 minutes of moderate aerobic activity at least five times a week. Keep in mind that evening exercise can overstimulate your body, so it’s best to do it at least one to two hours before bedtime.

Optimize Your Sleeping Environment

A quiet sleeping environment is a must for a good night’s rest. Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep. To remove loud noises, keep your television out of the bedroom and turn it off before bedtime. Turn off your cell phone or use the “silent” setting. If you live in a noisy neighborhood, white noise can help you get quality sleep. White noise is a soothing, steady sound that masks environmental noise. You can create white noise by using a fan, air conditioner, humidifier, air purifier, or white noise machine. You can also wear ear plugs to block outside sounds.

Just before bedtime, your body temperature drops to prepare for sleep. A cool bedroom temperature — between 60 and 67°F (15 to 19°C) — will help you feel comfortable and doze off. Anything below 54°F (12°C) or higher than 75°F (24°C) might disrupt your slumber, so be sure to adjust your thermostat. You can also use an air conditioner or fan during warmer weather, or a space heater during cold weather. These offer the extra benefit of creating white noise.

A comfortable bed is the best sleeping environment for a good night’s rest. Old mattresses and pillows can cause aches and pains, making it difficult to get quality sleep. Generally, experts suggest replacing your mattresses every 10 years and pillows every two years. You should also get a new mattress or pillow if you wake up feeling stiff, or if you feel more comfortable sleeping on a bed away from home. The firmness of your mattresses and pillows is up to you. But if your mattress is saggy and your pillows are lumpy, it’s time for a replacement.

Time Your Meals Strategically

Your circadian rhythm also responds to your eating habits. A late dinner can delay sleep, so eat your last meal two to three hours before bed. This will give your body enough time to digest the meal. Eating dinner around the same time each day will also get your body used to a consistent schedule.

Stick to a Consistent Sleep Schedule

One of the most important factors in fixing your sleep schedule is consistency. Go to bed and wake up at the same time every day, even on weekends. This helps reinforce your body’s internal clock and makes it easier to fall asleep and wake up naturally. If you’ve been struggling with sleep, start by setting a regular bedtime and wake-up time, and stick to it as much as possible.

How to Fix Your Sleep Schedule: 12 Tips

Throughout the day, your internal clock rotates between sleep and wakefulness. This 24-hour sleep-wake cycle is known as our circadian rhythm.

Your internal clock is located in a part of the brain called the hypothalamus. It responds to external cues that tell your body it’s time to go to bed.

Sometimes, your circadian rhythm can get thrown off due to:

• shift work
• all-nighters
• jet lag
• traveling across time zones

Luckily, there are things you can do to improve sleep hygiene and reset your internal clock.

Here are 12 ways to work your way back to a good night’s sleep.

One of the best ways to fix your sleep schedule is to plan your exposure to light.

When you’re exposed to light, your brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert.

Darkness tells your brain to make more melatonin, so you feel drowsy.

In the morning, exposing yourself to light can help you wake up. Try opening the curtains, taking a walk, or relaxing on the porch.

At night, prime yourself for sleep by turning off or dimming bright lights. You should also avoid glowing electronic screens from computers, smartphones, or television, as they can stimulate your brain for several hours.

Making time for relaxation might help you sleep better.

When you’re stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol, the more awake you feel.

Creating a relaxing bedtime ritual may reduce stress and its negative effects on sleep.

Focus on calming activities, such as:

• yoga
• stretching
• meditation
• deep breathing
• journaling
• drinking caffeine-free tea

If your sleep schedule is out of whack, avoid naps during the day. Napping can make it difficult to go back to sleep at night.

Long naps might also cause grogginess, which is the result of waking up from deep sleep.

If you must nap, aim for less than 30 minutes. It’s also best to nap before 3 p.m. so your nighttime sleep isn’t disrupted.

One way to reset your internal clock is getregular exercise.

Most of your tissues — including skeletal muscle — are linked to your biological clock. So, when you work out, muscle responds by aligning your circadian rhythm.

Exercise also helps you sleep better by promoting melatonin production.

Thirty minutes of moderate aerobic exercise may improve your sleep quality that same night. However, you’ll get the best results if you exercise regularly. Aim for 30 minutes of moderate aerobic activity at least five times a week.

Keep in mind that evening exercise can overstimulate your body. If you want to exercise at night, do it at least one to two hours before bedtime.

A quiet sleeping environment is a must for a good night’s rest.

Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep.

To remove loud noises, keep your television out of the bedroom and turn it off before bedtime. Turn off your cell phone or use the “silent” setting.

If you live in a noisy neighborhood, white noise can help you get quality sleep.

White noise is a soothing, steady sound that masks environmental noise. You can create white noise by using a:

• fan
• air conditioner
• humidifier
• air purifier
• white noise machine

You can also wear ear plugs to block outside sounds.

Just before bedtime, your body temperature drops to prepare for sleep.

A cool bedroom temperature — between 60 and 67°F (15 to 19°C) — will help you feel comfortable and doze off.

One 2012 study from the National Institutes of Health found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep.

Anything below 54°F (12°C) or higher than 75°F (24°C) might disrupt your slumber, so be sure to adjust your thermostat.

You can also use an air conditioner or fan during warmer weather, or a space heater during cold weather. These offer the extra benefit of creating white noise.

A comfortable bed is the best sleeping environment for a good night’s rest.

Old mattresses and pillows can cause aches and pains, making it difficult to get quality sleep.

Generally, experts suggest replacing your mattresses every 10 years and pillows every two years.

You should also get a new mattress or pillow if you wake up feeling stiff, or if you feel more comfortable sleeping on a bed away from home.

The firmness of your mattresses and pillows is up to you. But if your mattress is saggy and your pillows are lumpy, it’s time for a replacement.

Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.

Your circadian rhythm also responds to your eating habits.

A late dinner can delay sleep, so eat your last meal two to three hours before bed. This will give your body enough time to digest the meal.

Eating dinner around the same time each day will also get your body used to a routine.

It matters what you eat, too. Heavy, high-fat meals might disrupt sleep because they take a while to digest.

If you’re hungry, eat a light snack. The best foods for sleep include a combination of carbs and protein, such as wheat toast and almond butter.

Avoid caffeinated drinks like coffee, tea, or energy drinks. As a stimulant, caffeine takes several hours to wear off, so have your last cup before mid-afternoon.

It’s also best to skip alcohol before bed. A nightcap might make you drowsy, but alcohol actually disrupts your circadian rhythm, making it difficult to sleep well.

If you want to fix your sleep schedule, it helps to make one first.

Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours.

By following a regular schedule, your internal clock can develop a new routine. Over time, you’ll be able to fall asleep and wake up with ease.

When you eat and digest food, your internal clock knows that you’re awake. That’s because metabolism and circadian rhythm are closely linked.

On the other hand, fasting puts your body on “standby” so it can repair itself. Fasting is also a normal part of sleep.

Try skipping food just before bedtime. Since fasting naturally happens during sleep, it may help you doze off.

Plus, your body continues to burn calories during sleep. If you fast before bed, you’re more likely to feel hungry in the morning. This might motivate you to rise early, then return to a normal sleep schedule over the next few days.

But remember, going to bed on an empty stomach can keep you awake. Fasting may be useful if you aren’t already hungry.

As mentioned earlier, melatonin is a hormone that regulates your sleep cycle.

Melatonin is normally made by the pineal gland in the brain, but it’s also available as a supplement. It can promote relaxation, so people with jet lag or insomnia often use it as a sleep aid.

At the proper dose, melatonin is generally considered safe. Always follow the instructions.

Possible side effects include:

• drowsiness
• headache
• nausea
• dizziness

If you’re taking other medications or have other health conditions, check with your doctor before using melatonin.

It’s normal to have sleep problems every now and then.

Usually, changing behaviors or habits can restore your routine. But if sleep troubles persist, visit your doctor.

You might have an undiagnosed sleep disorder. If so, a sleep specialist can guide you through proper treatment.

Shift work, all-nighters, and jet lag can mess with your sleep schedule. Fortunately, practicing good sleep hygiene can get you back on track.

Before bed, avoid bright lights and heavy meals. Make sure your sleeping environment is comfortable, quiet, and cool. During the day, stay active and skip naps so you can sleep better.

If you still can’t sleep well, visit to your doctor.

How to Fix Your Sleep Schedule: 12 Tips

Throughout the day, your internal clock rotates between sleep and wakefulness. This 24-hour sleep-wake cycle is known as our circadian rhythm.

Your internal clock is located in a part of the brain called the hypothalamus. It responds to external cues that tell your body it’s time to go to bed.

Sometimes, your circadian rhythm can get thrown off due to:

• shift work
• all-nighters
• jet lag
• traveling across time zones

Luckily, there are things you can do to improve sleep hygiene and reset your internal clock.

Here are 12 ways to work your way back to a good night’s sleep.

One of the best ways to fix your sleep schedule is to plan your exposure to light.

When you’re exposed to light, your brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert.

Darkness tells your brain to make more melatonin, so you feel drowsy.

In the morning, exposing yourself to light can help you wake up. Try opening the curtains, taking a walk, or relaxing on the porch.

At night, prime yourself for sleep by turning off or dimming bright lights. You should also avoid glowing electronic screens from computers, smartphones, or television, as they can stimulate your brain for several hours.

Making time for relaxation might help you sleep better.

When you’re stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol, the more awake you feel.

Creating a relaxing bedtime ritual may reduce stress and its negative effects on sleep.

Focus on calming activities, such as:

• yoga
• stretching
• meditation
• deep breathing
• journaling
• drinking caffeine-free tea

If your sleep schedule is out of whack, avoid naps during the day. Napping can make it difficult to go back to sleep at night.

Long naps might also cause grogginess, which is the result of waking up from deep sleep.

If you must nap, aim for less than 30 minutes. It’s also best to nap before 3 p.m. so your nighttime sleep isn’t disrupted.

One way to reset your internal clock is getregular exercise.

Most of your tissues — including skeletal muscle — are linked to your biological clock. So, when you work out, muscle responds by aligning your circadian rhythm.

Exercise also helps you sleep better by promoting melatonin production.

Thirty minutes of moderate aerobic exercise may improve your sleep quality that same night. However, you’ll get the best results if you exercise regularly. Aim for 30 minutes of moderate aerobic activity at least five times a week.

Keep in mind that evening exercise can overstimulate your body. If you want to exercise at night, do it at least one to two hours before bedtime.

A quiet sleeping environment is a must for a good night’s rest.

Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep.

To remove loud noises, keep your television out of the bedroom and turn it off before bedtime. Turn off your cell phone or use the “silent” setting.

If you live in a noisy neighborhood, white noise can help you get quality sleep.

White noise is a soothing, steady sound that masks environmental noise. You can create white noise by using a:

• fan
• air conditioner
• humidifier
• air purifier
• white noise machine

You can also wear ear plugs to block outside sounds.

Just before bedtime, your body temperature drops to prepare for sleep.

A cool bedroom temperature — between 60 and 67°F (15 to 19°C) — will help you feel comfortable and doze off.

One 2012 study from the National Institutes of Health found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep.

Anything below 54°F (12°C) or higher than 75°F (24°C) might disrupt your slumber, so be sure to adjust your thermostat.

You can also use an air conditioner or fan during warmer weather, or a space heater during cold weather. These offer the extra benefit of creating white noise.

A comfortable bed is the best sleeping environment for a good night’s rest.

Old mattresses and pillows can cause aches and pains, making it difficult to get quality sleep.

Generally, experts suggest replacing your mattresses every 10 years and pillows every two years.

You should also get a new mattress or pillow if you wake up feeling stiff, or if you feel more comfortable sleeping on a bed away from home.

The firmness of your mattresses and pillows is up to you. But if your mattress is saggy and your pillows are lumpy, it’s time for a replacement.

Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow and mattress recommendations.

Your circadian rhythm also responds to your eating habits.

A late dinner can delay sleep, so eat your last meal two to three hours before bed. This will give your body enough time to digest the meal.

Eating dinner around the same time each day will also get your body used to a routine.

It matters what you eat, too. Heavy, high-fat meals might disrupt sleep because they take a while to digest.

If you’re hungry, eat a light snack. The best foods for sleep include a combination of carbs and protein, such as wheat toast and almond butter.

Avoid caffeinated drinks like coffee, tea, or energy drinks. As a stimulant, caffeine takes several hours to wear off, so have your last cup before mid-afternoon.

It’s also best to skip alcohol before bed. A nightcap might make you drowsy, but alcohol actually disrupts your circadian rhythm, making it difficult to sleep well.

If you want to fix your sleep schedule, it helps to make one first.

Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours.

By following a regular schedule, your internal clock can develop a new routine. Over time, you’ll be able to fall asleep and wake up with ease.

When you eat and digest food, your internal clock knows that you’re awake. That’s because metabolism and circadian rhythm are closely linked.

On the other hand, fasting puts your body on “standby” so it can repair itself. Fasting is also a normal part of sleep.

Try skipping food just before bedtime. Since fasting naturally happens during sleep, it may help you doze off.

Plus, your body continues to burn calories during sleep. If you fast before bed, you’re more likely to feel hungry in the morning. This might motivate you to rise early, then return to a normal sleep schedule over the next few days.

But remember, going to bed on an empty stomach can keep you awake. Fasting may be useful if you aren’t already hungry.

As mentioned earlier, melatonin is a hormone that regulates your sleep cycle.

Melatonin is normally made by the pineal gland in the brain, but it’s also available as a supplement. It can promote relaxation, so people with jet lag or insomnia often use it as a sleep aid.

At the proper dose, melatonin is generally considered safe. Always follow the instructions.

Possible side effects include:

• drowsiness
• headache
• nausea
• dizziness

If you’re taking other medications or have other health conditions, check with your doctor before using melatonin.

It’s normal to have sleep problems every now and then.

Usually, changing behaviors or habits can restore your routine. But if sleep troubles persist, visit your doctor.

You might have an undiagnosed sleep disorder. If so, a sleep specialist can guide you through proper treatment.

Shift work, all-nighters, and jet lag can mess with your sleep schedule. Fortunately, practicing good sleep hygiene can get you back on track.

Before bed, avoid bright lights and heavy meals. Make sure your sleeping environment is comfortable, quiet, and cool. During the day, stay active and skip naps so you can sleep better.

If you still can’t sleep well, visit to your doctor.

Somnologist told how to improve sleep patterns after the New Year holidays – Moscow 24, 01/06/2023

January 06, 08:30

Society

During the weekend week, any daily routine can go astray. Together with an expert, we figure out whether such games with the regime are dangerous and how to return to the working rhythm as quickly as possible.

Jet lag with delivery

Photo: depositphotos/AndreyPopov

The most tangible effect of the downed regime will appear on the first day after the holidays, Tatiana Larrye, a somnologist-consultant, told Moscow 24 .

If a person went to bed deep after midnight for a week and then abruptly got up at 6 am for work, he will feel out of sorts. He may become irritable, up to irascibility. He will be lethargic, reactions are inhibited.

Tatyana Larier

consultant somnologist

At the same time, the sleep schedule that was knocked down over the New Year’s weekend will not lead to any diseases, the expert added. In terms of its effect on the body, the shift in sleep during the winter holidays is more likely to be compared with the so-called jet lag – the syndrome of changing the time zone. We are talking about a sharp change of zones, because of which human biorhythms enter into dissonance with the daily rhythm. As a result, fatigue, insomnia, headache, loss of appetite may appear temporarily.

Are there any regulations?

Photo: depositphotos/NewAfrica

According to Larie, the average sleep duration for an adult aged 30-50 is considered to be 7-8 hours. At the same time, the need for sleep is markedly dependent on lifestyle.

“A professional athlete or construction worker may need 9-10 hours of sleep. Whereas a telecommuting office worker who hardly leaves home can easily take 7 hours or even less to recuperate. Simply because he spends less energy,” the somnologist noted.

Much more important for good sleep are not the hours of sleep and wake up, but regularity.

Working hours may vary. Someone manages to go to bed at 22:00, and someone only comes home at midnight. For quality sleep, the main thing is to stick to a stable schedule. Worst of all is a ragged rhythm: one day he went to bed during the day, the other at night. The body does not have time to rebuild.

Tatyana Larrie

consulting somnologist

At the same time, it is important to go to bed at night so that the body receives sunlight during the day, the expert said.

Getting Started

Photo: depositphotos/focuspocusltd

Adjust your sleep schedule on average three days before going to work, shifting your sleep time one hour back each day. Especially carefully bring your dream to the usual time should be “owls”.

“Coming to work after the winter holidays is much more stressful for Owls than for Early Birds. Owls don’t sleep for a long time on December 31, but on the first day after the holidays it will be much harder for them to wake up,” she said. somnologist.

A separate danger to the quality of sleep lies in the abuse of alcohol. “If you drink strong drinks in large quantities, it is fraught with hangovers, headaches and difficulty falling asleep the next day,” Larie warned.

The somnologist also gave some tips on how to properly prepare for bed and get up in the morning:

• Limit gadgets or TV an hour before bedtime. It is also recommended to dim the lights in the room, turn on the night light instead of the chandelier. “When the room becomes darker, the brain will automatically begin to rebuild itself to go to sleep,” the expert noted.
• 15 minutes before bed, turn on the relaxing sounds of nature – rain, wind, water. These monotonous soundtracks will provide a kind of introduction to the state of meditation and deep, quality sleep.
• Wake up to the rising sounds of the alarm clock. A sharp loud melody will only cause unnecessary stress, which can disrupt the quality of sleep in the following days.

Society of History

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Society

08:07 | January 9, 2022

6

Photo:
KazanFirst

Author of the article:
Anastasia Marukhina

Many of us spent the New Year holidays in an unusual mode for ordinary days – we walk at night, sleep during the day. It will take two weeks to return to a normal schedule. We tell you how to do it.

Usually, with the onset of the holiday weekend, our usual sleep patterns are disrupted. We, having the opportunity to sleep longer, use it to our heart’s content: we sleep longer than usual, we go to bed much later than usual. But going to bed later than 2 hours of the regimen is fraught with consequences, somnologists warn.

– If a person falls asleep later, sleeps until noon, and this happens within one or two days, then this can pass without harm to health due to the large compensatory capabilities of our body. If we are talking about the duration of such a weekend of about two weeks, a complete change in the daily regimen, low activity, sleep until noon, it will be very difficult to get out of this state, – says a somnologist at the University Clinic of KFU Lilia Shagiakhmetova .

Some people have serious sleep problems: insomnia, inability to fall asleep and wake up on time.

– Sleep is a huge part of our lives. It is very important that it is complete and correct. It is also important that, upon waking up, a person feels well-rested, alert and full of energy, in a good mood, the specialist notes.

So why does a broken regime lead to bad consequences? It has to do with melatonin. This hormone is the main hormone of the pineal gland – an organ that transmits information about the light regime of the environment to the internal environment of the body. Changes in melatonin concentration have a noticeable diurnal rhythm – typically high levels of the hormone during the night and low levels during the day. The maximum values ​​of melatonin concentration in human blood are observed between midnight and five o’clock in the morning local time.

It should be noted that most growth hormone (growth hormone and fat burning hormone) is produced during sleep, the peak of its production occurs at the same intervals as melatonin: approximately from midnight to two or three hours. It is he who helps to effectively burn fat and lose weight in a dream.

There is also a stereotype that lack of sleep, or vice versa, excess sleep affects our brain. However, Lilia Shagiakhmetova noted that according to the data of a study conducted on rats (the experiment took place in America, in the laboratory of Rechtshaffen in 1990s), the brain, if it suffers, is the last thing.

– Changes occurred in the gastrointestinal tract, heart, lungs, liver of rodents. The most healthy organ that was not involved in the pathological process is the brain, says the somnologist.

The brain, according to a KFU specialist, does not sleep: during the day it functions in one mode, at night – in another.

It will take about two weeks to get back to sleep and get back to work. Systematic going to bed and waking up at the same time will help speed up the process, notes Shagiakhmetova. There is an opinion that it is better to go to bed before 12 o’clock at night. However, this is not at all the case. The key to good sleep is its regularity.

– If a person falls asleep every day at 10:00 pm and wakes up at 6:00 am, then the body adapts to this time. It is necessary to stick to your work schedule – get up and go to bed at about the same time, plus half an hour, throughout the working week, including weekends, the expert recommends.

She also reminded that the norm for an adult is 7-9 hours of sleep.

In order to fall asleep faster and have a sound sleep, Lilia Shagiakhmetova advised to limit the amount of light in the room in the evening hours, including minimizing the glow of TV screens, computers and telephones. You should also move more and minimize the consumption of caffeinated drinks in the afternoon.

– How we sleep depends on how active we are during the day. The more physical activity during the day, the easier it will be to fall asleep, the sleep will be stronger. Before going to bed, it is recommended to take walks in the fresh air, the expert gives advice.

The somnologist emphasized that a person should come to sleep in a calm state of mind.

– You should try to leave problems “behind” the bedroom. The atmosphere in this room is very important: starting with the air temperature, so that it is neither cold nor hot. Comfortable temperature for sleep – from 19up to 21 degrees. It is better to be cool, then the dream will be stronger, – Shagiakhmetova indicated.

For those who have been overworked during the day, the somnologist recommends creating a quiet environment with subdued lights, taking a warm shower or bath. The specialist also does not exclude the benefits of reading literature or listening to soothing music.

In order not to have problems with restoring sleep, Lilia Shagiakhmetova once again reminds us that it is necessary to observe the daily routine even on weekends and holidays.