- Proper Lighting
One of the best ways to regulate your sleep schedule is by planning exposure to light. When exposed to light, the brain stops producing melatonin, the sleep hormone, making you feel awake and alert. Darkness signals the brain to produce more melatonin, therefore inducing sleepiness. In the morning, exposing yourself to light can help you wake up. Try to open the curtains.
In the evening, prepare yourself for sleep by dimming or turning off bright lights. Also, avoid bright electronic displays like computers, smartphones, or televisions as they can stimulate the brain for hours. - Practice Relaxation
When you’re stressed or anxious, the body produces more cortisol (the stress hormone), which keeps you more awake. Creating a relaxing environment before bed may reduce stress and its negative effects on sleep.
Focus on calming activities such as:
Yoga
Stretching
Meditation
Deep breathing
Reading a book
Drinking caffeine-free tea - Avoid Napping
If your sleep schedule is irregular, avoid napping during the day. Napping can make it difficult to fall asleep at night. Long naps can also result in grogginess upon awakening from deep sleep. If you need to nap, aim for less than 30 minutes. It’s also better to nap before 3 p.m., so it doesn’t disrupt nighttime sleep. - Engage in Regular Exercise
Regular exercise is one way to reset your internal clock. Most body tissues, including skeletal muscles, are linked to the biological clock. Therefore, when you exercise, your muscle responds to the circadian rhythm. Exercise also helps improve sleep by increasing melatonin production.
Thirty minutes of moderate aerobic exercise may improve sleep quality on the same night. However, if you exercise regularly, you’ll get better results. Aim for at least five times a week, with 30 minutes of moderate aerobic activity. Keep in mind that exercising in the late afternoon can overstimulate the body. - Avoid Distractions
A calm sleep environment is essential for a good night’s rest. Even when you’re asleep, the brain continues to process sounds. Loud noises and distractions can make it difficult to fall asleep or stay asleep. To eliminate loud sounds, keep your television outside the bedroom and turn it off before bed. Turn off or use silent mode on your mobile phone. If you live in a noisy neighborhood, white noise can help you have quality sleep. White noise is a soothing and constant sound that masks environmental noises. You can create white noise using:
Fan
Air purifier
Humidifier
White noise machine
You can also use earplugs to block out external sounds.
Please note that machine translations may not always be completely accurate.
- Keep your body cool
Before sleep, the body’s temperature decreases in preparation for sleep. A cool bedroom temperature, between 60 to 67 degrees Fahrenheit (15 to 19 degrees Celsius), helps you feel comfortable and doze off. A reputable study conducted in 2012 by the National Institute of Health showed that the room temperature in which you sleep is one of the most important factors in achieving quality sleep. Temperatures below 54 degrees Fahrenheit (12 degrees Celsius) or above 75 degrees Fahrenheit (24 degrees Celsius) may disrupt sleep, so be sure to adjust the temperature.
You can also use an air conditioner or fan in warm weather and a heater in cold weather. These provide the additional benefit of creating white noise.
- Be comfortable
A comfortable bed is the best sleeping environment for a good night’s rest. Old mattresses and pillows can cause discomfort and make it difficult to achieve quality sleep.
Choosing a mattress
Choose a mattress that allows you to wake up with a feeling of sufficient rest and without pain. Unless you have specific conditions that may require a special type of mattress, choose one that supports the natural curvature of the spine and provides comfort. When sleeping, you should have enough space to get into a comfortable sleeping position. According to the National Sleep Foundation, replace your mattress every 6 to 8 years. If you have back problems, consult a corrective exercise specialist or physiotherapist to recommend the right type of mattress for you.
Suitable pillow
Pillows are not just for the head and neck. Depending on your sleeping position, extra pillows can help maintain the spine in a proper position. The pillow should support the natural curvature of the neck and be comfortable. A pillow that is too high can put the neck in a position that strains the muscles of the back, neck, and shoulders. Choose a pillow that keeps the neck aligned with the chest and lower back. The pillow should be adjustable so that you can sleep in different positions. Replace your pillows every year or at least every 2 years.
- Have dinner early.
Eating dinner late can delay sleep, so have your last meal two to three hours before bedtime. This allows enough time for digestion. Eating dinner at around the same time every day helps establish a routine for the body. It’s also important to consider what you eat. Heavy and fatty meals can disrupt sleep because they take longer to digest. If you’re hungry, have a light snack.
Avoid consuming caffeinated drinks like coffee, tea, or energy drinks. Caffeine takes several hours to wear off as a stimulant, so have your last cup before mid-afternoon. It’s also best to eliminate alcohol before bedtime. Evening drinks may make you feel drowsy, but alcohol actually disrupts the sleep-wake cycle and makes it harder to get restful sleep.
- Keep a regular sleep schedule.
If you want to improve your sleep schedule, start by setting a routine. Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or holidays. Try to avoid oversleeping or staying up too late and stay committed to your goal. - Consider melatonin.
As mentioned earlier, melatonin is a hormone that regulates the sleep cycle. Melatonin is usually produced by the pineal gland in the brain, but it is also available as a supplement. It can enhance relaxation, so people with insomnia often use it as a sleep aid. When taken in appropriate doses, melatonin is generally considered safe. Always follow the instructions. Possible side effects include:
- Sleepiness
- Headaches
- Nausea
- Dizziness
If you are taking other medications or have other medical conditions, consult with your doctor before using melatonin.
You deserve to live your life in the best possible way. We are here to make this path easier for you. Our gift to you is to enjoy life.