Getting enough sleep is crucial for your physical and mental health. Unfortunately, it can be difficult to find a consistent sleep schedule that works for you. We’ve compiled a list of five easy methods that will help you regulate your sleep schedule and get better quality sleep.
Get Morning Sunlight Exposure Before 10 AM
Research suggests that exposure to natural sunlight in the morning helps synchronize your body’s circadian rhythm, which regulates when you feel sleepy and when you feel awake. Try to get at least 15 minutes of early morning sunlight before 10 am every day. You can go for a short morning walk around the block or find a nice place to sit outside during your work break. Keep in mind that while sunlight exposure can help your sleep cycle, the sun’s UV rays are harmful so don’t forget to wear sun protection like a hat or sunblock lotion.
Cut Off Caffeine 6 Hours Before You Want To Go To Sleep
Caffeine is a stimulant and can keep you up late into the night if consumed too close to bedtime. Cut off caffeine consumption at least six hours before your desired bedtime so it doesn’t interfere with getting sufficient rest. This includes coffee, tea, soda, energy drinks, and chocolate—all of which contain caffeine.
For most people’s schedules, the general rule should be to cut off coffee or caffeinated drinks after 2 pm. You’d be surprised at how this low-effort change can yield big results. If you’re used to drinking 2 cups of coffee, you can still have your morning and after-lunch cups easily before 2 pm. If you’re looking for some energy or a pick-me-up after 2 pm, there are plenty of healthy alternatives like herbal teas and healthy foods to give you an afternoon boost!
Dim The Lighting In The House 2 Hours Before You Want To Go To Sleep
Lighting plays an important role in regulating your circadian rhythm because it affects melatonin production—the hormone responsible for making you feel sleepy or alert. Dim the lights in your house two hours before bedtime by using dimmable lamps or candles instead of overhead lighting. Doing this will help signal to your body that it’s time for bed soon and that it should start producing melatonin accordingly.
If you’re forgetful, you can set an alarm on your phone to remind yourself to dim the lighting or even utilize smart lightbulbs that are set on a schedule. This low-effort sleep hack is truly just as simple as a flip of a switch!
Choose an Attainable Nightly Bedtime
Ask yourself, what would be an attainable bedtime for both weeknights and weekend nights? Having different sleep times during the week than on weekends can disrupt your circadian rhythm and make it difficult to fall asleep consistently. Choose an attainable sleep time that works for both weeknights and weekend nights so that your body gets used to going to bed at around the same time each day and waking up at around the same time as well.
If you regularly go to bed at midnight, don’t start with having a goal to change your bedtime to 10pm. Set yourself up for success by choosing a bedtime that can still fit your current lifestyle. Even if you’re guilty of scrolling your phone an hour before you fall asleep, keep that in mind when starting your schedule. It may take some trial-and-error before you find what works best for you but stick with it.
Don’t Hit Snooze On Your Alarm In The Morning
Hitting snooze on your alarm sends mixed signals to your body about when it should wake up each day, making it harder to stick with a consistent sleep schedule in general. Instead of hitting snooze on days when there’s no rush out of bed, make yourself get up right away even if all you do is sit up in bed for 10 minutes or so before getting started with the day’s activities.
This will be a harder task for some folks more than others, but in theory, it’s a small effort – simply wake up with the first alarm! If anything, it actually takes more effort to keep hitting snooze over and over again.
Following these five steps will help regulate your sleep schedule easily and effectively so that waking up won’t be such a chore anymore! Why not start with the lowest effort, easiest wins? These tips are surefire ways for anyone looking for better sleep without having to change their whole routine around.