- It’s not easy to reset your body clock, but it’s not impossible if you maintain proper discipline.
- Be patient with yourself and slowly adjust your sleeping time until you get to your desired schedule.
- Maintain a consistent schedule each day and make sure to stick with it even during holidays.
Are you struggling to get out of bed in the morning because you stayed up late again? Is your messed up body clock getting in the way of your goals?
You can still reset your body clock and improve your sleep schedule by following these 10 tips:
1. Slowly adjust your bedtime.
Be patient with yourself and slowly adjust your sleeping time.
Rafael Pelayo, MD, a clinical professor who specializes in sleep disorders, recommends staying up “later an hour at a time” until you get to your desired bedtime.
He explains that it’s much easier to stay up later than usual than to try sleeping earlier.
But if you insist on trying for an earlier bedtime, Dr. Pelayo advises adjusting your sleeping time by only 15 minutes earlier every two to three days.
2. Avoid napping.
Don’t nap in the middle of the day no matter how tired you are. It will make it harder for you to sleep come bedtime.
Pelayo advises exercising during the times you usually feel sleepy and saving up that urge to sleep when your actual bedtime comes.
3. Avoid sleeping in.
Consistency is key. Get a reliable alarm clock and resist the urge to snooze and sleep in.
Your body naturally wants to wake up and sleep at the same time each day, so make sure to do so even during weekends or holidays.
Waking up is just the first step. You need to get out of bed to start your day, so find your motivation to get up at the same time each day.
4. Stick to your schedule.
After constantly reaching your desired bedtime and waking hours, be strict in maintaining this schedule. Think about how hard it will be to start all over again.
5. Eliminate light exposure before bedtime.
Being exposed to light can push back your bedtime to a later time, according to a 2014 study.
It’s best to eliminate all light sources before bedtime, including those from electronics and gadgets, so you can sleep in total darkness and signal the brain that it’s time to sleep.
6. Do not exercise or eat before bedtime.
Exercise, eating, caffeine, and nicotine are all stimulating, so doing these activities close to your bedtime can keep you awake.
7. Have a relaxing bedtime routine.
Pelayo says that sleeping should not be seen as a chore that you need to get over with. It’s best to look forward to it, so set up a relaxing bedtime routine. You can read a book, take a warm bath, or play soothing music. Prepare a comfortable and dark sleeping environment.
8. Give melatonin supplements a try.
If you want to try melatonin supplements, make sure to consult your doctor first since it may have side effects.
9. Consider bright light therapy.
You can try bright light therapy by timing your exposure to light during your desired waking hours. This simulates the rising of the sun, signaling your body to wake up. You can buy these devices over the counter.
Be sure to consult your doctor first if you have eye issues.
10. Consult your doctor.
Getting poor sleep chronically can lead to numerous health issues.
So if you still have sleep problems despite following the above steps, you have to consult your doctor, especially if it’s affecting your work and way of life.
Be patient with yourself, since getting upset “just makes the problem worse,” Pelayo advises. “Know that sleep will always come eventually.”
Via Everyday Health