Practicing good sleep habits can help improve your sleeping patterns. These may include not eating before bed, not looking at your smart devices before bedtime, or exercising in the evening.
Throughout the day, your internal clock rotates between sleep and wakefulness. This 24-hour sleep-wake cycle is known as your circadian rhythm, and it responds to different cues that tell your body that it’s time to sleep.
While things like routine changes, shift work, long-distance traveling, and jet lag can throw off your circadian rhythm, you can improve sleep hygiene and reset your internal clock. Here are some ways that you can get your sleeping schedule back on track.
One of the best ways to fix your sleep schedule is to plan your exposure to light.
When you’re exposed to light, your brain stops producing melatonin, the sleep hormone. This makes you feel awake and alert.
Darkness tells your brain to make more melatonin, so you feel drowsy.
Exposing yourself to light in the morning can help you wake up. Try opening the curtains, taking a walk, or relaxing on the porch.
At night, prime yourself for sleep by turning off or dimming bright lights. Avoiding glowing electronic screens from computers, smartphones, or television is also helpful because the screen glow can stimulate your brain for several hours.
Making time for relaxation might help you sleep better.
When you’re stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol level, the more awake you feel.
Creating a relaxing bedtime ritual may reduce stress and its negative effects on sleep.
Consider focusing on calming activities, such as:
If your sleep schedule is off, consider avoiding naps during the day, especially in the afternoon. Napping can make it difficult to go back to sleep at night.
Long naps might also cause grogginess, resulting from waking up from deep sleep.
If you must nap, aim for less than 30 minutes. It’s also best to nap before 3 p.m. so your nighttime sleep isn’t disrupted.
Aside from the general health benefits of exercising, research shows that regular exercise may also help you sleep better.
One way to reset your internal clock is to get regular exercise.
Most of your bodily tissue — including skeletal muscle — is linked to your biological clock. So when you work out, the muscle responds by aligning your circadian rhythm.
Exercise also helps you sleep better by promoting melatonin production.
Getting 30 minutes of moderate aerobic exercise may improve your sleep quality that same night. However, you’ll get the best results if you exercise regularly. Aim for 30 minutes of moderate aerobic activity at least five times a week.
Keep in mind that evening exercise can overstimulate your body. If you want to exercise at night, do it at least 1 to 2 hours before bedtime.
A quiet sleeping environment is a must for a good night’s rest.
Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make falling or staying asleep difficult.
To remove loud noises, consider keeping your television out of the bedroom and turning it off before bedtime. You may also want to turn off your cellphone or use the “silent” setting.
White noise can help you get quality sleep if you live in a noisy neighborhood.
White noise is a soothing, steady sound that masks environmental noise. You can create white noise by using a:
- fan
- air conditioner
- humidifier
- air purifier
- white noise machine
You can also wear earplugs to block outside sounds.
Your circadian rhythm also responds to your eating habits.
Here are some eating-related tips:
- Eat your last meal 2 to 3 hours before bed: A late dinner can delay sleep. Eating earlier will give your body enough time to digest the meal.
- Eat dinner around the same time each day: Doing so will also get your body used to a routine.
- Avoid heavy, high fat meals: These types of meals might disrupt sleep because they take a while to digest or may cause heartburn.
- Eat a light snack: The best foods for sleep include a combination of carbs and protein, such as wheat toast and almond butter.
- Try skipping food just before bedtime: Since fasting naturally happens during sleep, it may help you doze off. Fasting puts your body on “standby” so it can repair itself. Fasting is also a normal part of sleep. If you fast before bed, you’re more likely to feel hungry in the morning. This might motivate you to rise early and then return to a regular sleep schedule over the next few days.
- Avoid caffeinated drinks like coffee, tea, or energy drinks: Caffeine, a stimulant, takes several hours to wear off, so having your last cup before midafternoon is helpful.
- Skip alcohol before bed: A nightcap might make you drowsy, but alcohol disrupts your sleep and circadian rhythm, making it difficult to sleep well.
Establishing a sleep schedule and sticking to it is one of the most important parts of
Choose a bedtime and wake-up time. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than 1 to 2 hours.
Following a regular schedule can help you reset your internal clock to a new routine. Over time, having a sleep schedule can help you fall asleep and wake up with ease.
As mentioned earlier, melatonin is a hormone that regulates your sleep cycle.
The pineal gland in the brain normally makes melatonin, but it’s also available as a supplement. It can promote relaxation, so people with jet lag or insomnia often use it as a sleep aid.
At the proper dose, melatonin is generally considered safe. Always follow the instructions.
Possible side effects include:
If you’re taking other medications or have other health conditions, check with your doctor before using melatonin.
Consult your healthcare team
Experiencing sleep issues is not uncommon and happens to most people every now and then.
Usually, changing behaviors or habits can restore your routine. But if sleep troubles persist, you may consider consulting your healthcare team.
They can help determine if you might have an undiagnosed sleep disorder. If so, a sleep specialist can guide you through proper treatment.
You may try many different methods to help improve your sleeping patterns.
This can include avoiding bright lights and snacking or eating big meals before bedtime.
Keeping your smartphones or devices away from your bed to avoid distracting lights interrupting good sleeping patterns may be a consideration. You may also want to keep your sleeping environment comfortable and quiet, stay active during the day, and skip naps to help you sleep better.
If you still cannot sleep well, your healthcare team may seek to identify and treat any medical issues or sleeping pattern issues you may have that are contributing to your sleep problems.