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How To Fix Your Sleep Schedule Fast

If you're feeling extremely restless, it might be time to reset your circadian rhythm. We thrive on being asleep just as much as we do being awake. High-quality sleep is essential for our mental and physical health, and we need it to function in our daily lives. Thankfully, better concentration and less mood swings are possible with a restful night of sleep.

Although it's recommended we get between seven and nine hours of sleep per night, our sleep schedules can't always be perfect. Factors like jet lag, late night work shifts, and general anxiety can negatively affect our overall sleep experience. When our body doesn't give us the natural signal that it's ready for bedtime, our circadian rhythm may become imbalanced, promoting poor sleep performance.

Looking for ways to improve your sleep schedule fast to give your body the high-quality sleep it needs? Here, we're sharing some beneficial tips for getting your sleep schedule back on track. After all, you deserve to have a peaceful night of sleep.

Limit Blue Light Exposure

Many of us spend our days staring at device screens. Unfortunately, constant exposure to artificial, bright blue lights, particularly right before bedtime, can be detrimental to our sleep schedules and suppress melatonin production. The glow from electronic devices activates brain activity instead of allowing us to power down for the evening.

By reducing blue light consumption two to three hours before bed, you'll avoid feeling wired at night. Make it a goal to put your phone down in the evening. This habit can make a huge difference, allowing your body to realign its circadian rhythm and wake up with natural light in the morning.

Read Before Bedtime

Once you form a habit of lessening the use of electronics in the evening, reach for a book instead. Reading is a fantastic cognitive activity that stimulates brain function. Unlike staring at a blue lit screen, reading relieves stress, leading you to a state of drowsiness much faster. Upon cracking open a book, you'll drift off to sleep in no time.

Implement a Meditation Practice

Stress can make your mind race, keeping you up at all hours of the night. The more stressed you feel, the less likely you're going to have a good night's rest. Therefore, calming the mind to prevent any anxiety and racing thoughts is crucial. Before bedtime, be sure to relax your body and mind as much as possible. Consider creating a nighttime routine by incorporating meditation, yoga, or breathwork practice to diminish stress and wind down. By the time you're ready for bed, you'll ease into sleep with a relaxed state of mind.

Reduce Nightly Exercise

When it comes to sleep, exercising too close to bedtime may keep you up at night. If you must exercise in the evening, stick to exercising moderately at least 90 minutes before bed. If you work out in the morning or afternoon, exercise can help you sleep better at night, but don't do it too close to bed time.

Avoid Late Night Eating

Irregular eating habits tend to affect our internal body clock. Eating late at night may inhibit not only our digestion, but our sleep habits as well. Try to eat dinner three hours before heading off to sleep, and make sure you're eating your last meal of the day around the same time each night. Additionally, eliminate drinking caffeine or alcohol in the evening. Both stimulants make it difficult to fall into a proper, deep sleep.

Designate a Sleep Schedule

Our bodies crave routine. When you're struggling with a misaligned sleep schedule, you have to be strict with yourself. Force yourself to wake up and go to bed around the same time every day. Adhering to designated times that will get you between seven and nine hours of sleep every night is ideal. Staying up and sleeping in can throw your body out of whack at any moment.

Also, don't forget to be patient with yourself. It will take time to adjust to a sleep schedule, but eventually you'll be glad about the progress you've made. If you need to scale back your bedtime for any reason, consult your doctor.

Try Melatonin Supplements

If you're suffering from long-term sleep deprivation or jet lag, perhaps the natural melatonin in your body isn't functioning like it should. Taking a melatonin supplement can enhance your sleep by mimicking the naturally occurring hormone. Just be sure you're taking the recommended dosage, which is between 1-5 mg.

For a plant-based melatonin supplement, consider taking Rest by Vitaldiol. Each Rest capsule contains 35 mg of CBD and 5 mg of melatonin. If you're hoping to fall asleep more gradually, take one capsule 1-2 hours before bedtime. By morning, you'll wake up feeling brand new. Possible side effects of melatonin supplements include nausea, dizziness, headache, and drowsiness.

Final Thoughts

Now that we've learned several methods for regulating sleep, we may better understand the importance of proper sleep hygiene. Many factors can deter a regular sleep schedule, such as insomnia, jet lag, or an abnormal work schedule. By incorporating healthy habits into our lifestyle, like bedtime adjustments, daily physical activity, and less blue light exposure, we can sleep well through the night. If you're still struggling to get an adequate amount of sleep, consult with your doctor before trying any new method.

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