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How you can Fix a Sleep Schedule

Most people have been there – staying up until early hours of the morning to finish an assignment or to play a newly released video game with your friends. However, falling asleep much later than usual can throw your Sleep schedule completely out of sync. In this article, we will cover a few ways to get your sleep routine back on track.
 
How to fix a sleep schedule
 
When it comes to fixing a sleep schedule, the first thing many people tend to think of is pulling an ‘all-nighter’. This is where an individual completely skips a night of sleep, so they feel exhausted by their usual bed time on the following day. While this works for a tiny percentage of people, sleep specialists around the world do not recommend this to any of their patients. In most cases, this will only throw your sleep pattern further out of whack.

Avoiding Stimulants

The general recommendation by experts is to avoid all stimulants about 10 hours before you want to sleep. Stimulants can include any of the following:
• Caffeine – Found in standard coffee and energy drinks.
• Nicotine – Found in cigarettes and other tobacco based products.
• Alcohol – Avoid all beers, wines and spirits.
There are plenty of replacements out there, including a variety of decaffeinated coffees and non-alcoholic beverages.

Working out

The more you exercise, the more tired you tend to become and the easier you will fall asleep. Going to the gym or participating in a sport will help you to fall asleep when your bedtime arrives. However, it is recommended that you leave 2 hours between finishing your work out and heading to bed, due to the surge of adrenaline you receive after completing a workout.

Take time to unwind

Very few people can head straight to bed after finishing an assignment or coming home from work – this is because your body needs time to unwind and relieve the stress accumulated throughout the day. Spend at least 20 minutes each night doing something that relaxes you, whether that’s reading, drawing or jumping in the bath. Try to avoid technology during this time, as the blue light produced from televisions, tablets and mobile phones can promote wakefulness.

Wake up at a consistent time each day

Make sure your alarm is set for the same time each day and that you consistently wake up when the alarm goes off. This is often much easier than it sounds, however there are a few tricks that that you can use to force yourself out of bed:
• Put your alarm clock at the other end of the room, meaning you must physically get out of bed to turn it off.
• Have somebody you live with wake you up at your chosen time (One of you parents, siblings or partner).

Having breakfast shortly after waking up will act as an incentive to your body, helping to keep your routine in order. Some people will be perfectly fine with having a lie in during the weekend, however this is not recommended if you find it particularly difficult to keep your biological clock on track. If you’ve tried all the above methods without any luck, you may want to try light therapy or seek further advice from your doctor.

The post How you can Fix a Sleep Schedule appeared first on Stressed Heads.



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