Concentration, mood, productivity, muscle gain, and a longer life. These are just a few of the many things that a proper sleep schedule can improve. If you want to start bettering your life, sleep is a natural way to get started. Here are 5 Steps to Fix Your Sleep Schedule:
- Set a Date
Don’t just say I’m going to start going to bed earlier and waking up earlier. Give yourself about 2 weeks to allow your body to adjust to the change. If you do any faster than that, your eyes will have a hard time adjusting and can start to twitch. If you don’t give yourself a date, you won’t commit to fixing it. Set a goal and follow through with it until you are satisfied.
- Start Slow
You can’t rush this process just to get immediate results. If you think about it, two weeks isn’t that long of a time to fix it. If you normally stay up very late, slowly start going down by 30 minutes every two days. This is the best way to get yourself used to the change. It has worked very well for me when I fixed my sleep schedule a few weeks ago. Once you reach your desired sleep and wake time, continue to go through with it and stay on schedule.
You need to motivate your mornings in order to get you out of bed early. Plan for a nice breakfast, an early exercise, and especially a morning routine to get ready for the day. If you know you will have a hard time getting out of bed, put your alarm away from your bed so you have to get up. Immediately open any blinds or get as much light in your room as possible. It will adapt you to waking up easier. If you really want to fix your sleep, you need to understand yourself and what is necessary to get you up and go to sleep.
For most, nights might actually be harder because you can’t fall asleep. I promise you, after the first few days, your body will be begging you to go to sleep early. You need to have a routine for your nights to get you to bed. Read a little, have a face wash or shower, set your schedule for the next day, or have a night walk. AVOID ELECTRONICS! Any form of blue light will keep you awake longer. Blue light is light the comes from electronic devices. They will trick your brain into thinking it’s still light outside and you won’t fall asleep.
- Example Schedule and Tips
Here is a little schedule that you can follow and base off of for your goals:
Let’s say you normally go to sleep at 2 a.m. and wake up at 10 a.m.
Let’s say you want to start going to sleep at 10:30 p.m. and wake up at 6:30 a.m.
- Sunday (1:30 a.m. – 9:30)
- Monday (1:30 a.m. – 9:30)
- Tuesday (1:00 a.m. – 9:00)
- Wednesday (1:00 a.m. – 9:00)
- Thursday (12:30 a.m. – 8:30)
- Friday (12:30 a.m. – 8:30)
- Saturday (Let yourself naturally go to bed and wake up)
- Sunday (12:00 a.m. – 8:00)
- Monday (12:00 a.m. – 8:00)
- Tuesday (11:30 p.m. – 7:30)
- Wednesday (11:30 p.m. – 7:30)
- Thursday (11:00 p.m. – 7:00)
- Friday (11:00 p.m. – 7:00)
- Saturday (10:30 p.m. – 6:30)
- Sunday (Let yourself naturally go to bed and wake up)
- Put your alarm on everyday far away from your bed, even on the days you should naturally sleep and wake up
- Once you’ve hit your goal, keep your alarm on for at least another week
- Start Tonight! Don’t waste another lazy day waking up super late. Get to bed!
I hope you guys learned something from this and get started on fixing your sleep schedule today. If you have any questions, comments, or suggestions, let me know in the comments section below!