The human body has a sleep schedule.Our body needs anywhere from 6 to 8 hours of sleep every day in order to repair itself and refresh itself for the next 24 hours.It may be necessary for us to change our sleeping habits if events outside of our control interfere with our sleep patterns.You can learn how to adjust your sleep schedule if you take the time to understand your sleeping habits and practice discipline.
Step 1: Determine the time you want to wake up.
If you're changing your sleep schedule so you can wake up early enough for work, for example, you probably want to wake an hour or so before departure.When making a decision, consider all the variables.What do your mornings look like?How much time do you need to get up, get ready, and leave the house?
Step 2: Take your optimal sleeping time into account.
Most people need between 6 and 8 hours of sleep every night, but the exact duration varies from person to person.Determine what time you need to fall asleep in order to wake up.Keeping a sleep log is one way of figuring this out.For a couple of weeks, record the hours you sleep.If you want to get an average amount of sleep and get up at the right time, you have to work backwards from there.If you want to wake up at 5 A.M., you'll need to plan to fall asleep by 11 p.m. Doctors recommend that you aim for at least seven hours of sleep every night.
Step 3: Slowly change your sleep schedule.
This isn't going to happen overnight if you want to wake up at 5 A.M.Sleep specialists say the best way to change your sleep cycle is to make small changes in 15 minutes.For example, if you want to wake up at 5am but don't get up until 8am, you can set your alarm for 7am.Then shave off another 15 minutes.Wait until you reach your goal time.Try to change your sleep schedule in 30 minutes.
Step 4: When you actually want to get up, set your alarm to that time.
Don't hit that snooze button.Snoozing can make you tired since it doesn't give you the most sleep, and it can be difficult to get up earlier.When the alarm goes off, get up.There is an alarm on the other side of the room.When you wake up, you have to go to the other side of the room to shut off the alarm.
Step 5: Be consistent.
Consistency is the key to effectively altering your sleep schedule.You need to stick to the sleep and wake times you have set every day of the week.It is possible to sleep in a little bit on weekends, but sleep specialists only recommend allowing yourself an extra hour or two.This will keep you on track.
Step 6: It is fast overnight.
It's best to eat a light dinner early on in the evening.Changing when you eat can help you adjust to changes in your schedule, even if it is due to work, life or travel.Fast for 12 hours before you wake up.Then, wake up and eat a healthy breakfast.When you break the fast, your internal rhythm clock can be reset.Your new waking pattern is set in motion by this.Try to eat three meals in a day.Your diet should include fruits, vegetables, and cereals.Foods with high levels of fat can unsettle your stomach.Don't eat the largest meal of the day before you sleep.Don't eat or drink during the fast period.You can have water.
Step 7: Stimulants can be avoided after mid-day.
The effects of caffeine can remain active in your body for up to 10 hours after you first consume it.Coffee and tea should be avoided.Nicotine can keep you wired and should be avoided.
Step 8: Don't drink alcohol after dinner.
Alcohol slows your body down.Alcohol slows your metabolism and can interfere with your brain during sleep.You're more likely to wake up if you consume alcohol before bed.
Step 9: Heavy exercise should be avoided 1-2 hours before bed.
Doctors advise that you avoid a heavy cardio workout a few hours before you plan to go to bed because it can make your sleep less restful.Light stretching and exercising, such as an evening walk, can help you get ready to sleep.If you do intense exercises at night but sleep well afterwards, there is no reason to change your routine.Just know you.
Step 10: Wait until after the sun goes down to sleep.
Naps are a great way to replenish your batteries when you have a stable sleep schedule, but they are not a good idea when trying to change sleeping habits.If you want to fall asleep later in the day, don't nap at all.Take a power nap of not longer than 20 minutes if you must sleep.
Step 11: Don't use screens and monitors.
Before you go to bed, turn off your electronics and dim the lights on your phone and computer.Doctors note that our eyes are sensitive to the bluish light emitted by electronic screens.Bright screens are not only hard on the eyes but also trick your body into thinking it's still daytime and that your mind should still be active.Don't look at a screen, read a book, write, or draw.Something relaxing will make you feel better.While you are doing this activity, you might want to turn down the lights.
Step 12: The temperature of the room and your body should be set.
To trick your body into thinking it's time to sleep, you can use the fact that the body drops in temperature when it falls asleep.If it's cold outside, take a hot shower and your body will experience a temperature drop when you come out.Allow your room to heat up and then turn on the air conditioner if it's hot outside.
Step 13: Light your room in the morning and keep it dark at night.
Our rhythms are influenced by light and darkness.Daylight savings makes it hard for many people to fall asleep when it's still light out.Shut your curtains and blinds at night.Turn off the overhead lights.If you want to keep the light out, get a black out curtain.Wear a sleep mask if it's too bright or too much light.Once you wake up, turn on all the lights.Kick start your body with this.
Step 14: Turn on white noise.
It's possible to listen to light music or put a fan on.It will help calm your body and give you a good night's sleep if you listen to the sounds of waves or rain.If you want to fall asleep, avoid music with lyrics or songs you know well.White noise and other sound machines have a variety of sounds for you to choose from.