Erratic, random sleeping patterns can definitely play havoc with our overall health and well being.
A poor nights’ sleep can impact our daily lives, causing low mood, decreased energy, headaches and even irritability and a lack of concentration.
Take a look at our tips below on getting your sleeping schedule back on track for a great rest and a better life.
A simple way to sort your sleep schedule is to pick a sleep and wake time and stick to it consistently. Life will inevitably interfere, yet make sure to not sleep in too much at the weekend as this will lessen the effect of regular sleep timings.
After a week, the body should naturally adjust into a routine, allowing you to feel sleepy at the same time each night and wake naturally and gradually at the same time each morning.
Make Adjustments Gradually
One of the most important factors to consider when sorting your sleep schedule is that you won’t be able to change your sleeping pattern overnight.
Considering this, it’s best to make small changes gradually. For example, if you normally head to bed at 11pm each night, try opting for 10:50pm instead, bringing it down by 10 minutes each day until you’ve reached your desired bedtime.
Dim those Nightlights
Our bodies run off a system called the circadian rhythm, a natural body clock which is mainly affected by our exposure to light during the day.
A brilliant way to encourage rest come the evening time is to ensure that your bedroom lights are dimmed, this way or bodies can become drowsy naturally, leading to a sensible bedtime and a structured sleeping schedule.
Skip the Snooze
Although it can be incredibly tempting to hit the snooze button each morning, the constant flicking between snooze and waking time allows our bodies to slip back into a deep sleep each time, leading to a groggy waking.
A great way to get around this is to set the alarm for the time you need to wake up and to leave it on the other side of the room, the exposure to cold air and body movement will allow your body to recognise that it’s time to get up.
Embrace the Morning Light
Our bodies are designed to respond to light exposure when it comes to our sleeping patterns. Opening the blinds each morning or sitting with your coffee by an open window can encourage us to wake up and start the day.
Eat at the Correct Times
A heavy meal just an hour before bed can really affect our sleep, especially when our body spends all it’s time digesting said food instead of delivering restorative rest.
Opt to enjoy your evening meal at least three hours before heading to bed, this will not only allow you to fall asleep quicker, waking will also be easier as bloating is avoided in the morning.
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