How to Fix a Sleep Schedule

As we all know, a regular sleep schedule is important for our overall health and well-being. However, it's pretty common for people to struggle with maintaining a consistent sleep schedule due to factors like work schedules, social obligations, or even just poor sleep habits. At this time of year it's the clocks moving forward that can cause the issues, which is strange as it happens every year!

Luckily, there are several things you can do to help you fix your sleep schedule and get back on track.

Establish a consistent bedtime and wake-up time

The first step to fixing your sleep schedule is to establish a consistent bedtime and wake-up time. It's important to choose a bedtime and wake-up time that works for your schedule and allows you to get 7-9 hours of sleep each night. Once you've chosen your times, stick to them as closely as possible, even on weekends or days off.

Avoid caffeine and alcohol

Caffeine and alcohol can disrupt your sleep schedule, so it's best to avoid them altogether or limit your consumption. Caffeine is a stimulant that can keep you awake, so it's best to avoid it in the late afternoon and evening. Alcohol may make you feel sleepy at first, but it can disrupt your sleep later in the night, so it's best to limit your intake or avoid it altogether.

Create a relaxing bedtime routine

Establishing a relaxing bedtime routine can help signal to your body that it's time to wind down and prepare for sleep. This might include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.

Make your bedroom conducive to sleep

Your sleep environment plays a big role in the quality of your sleep. Make sure your bedroom is cool, dark, and quiet. Invest in comfortable bedding and pillows, and consider using blackout curtains or a white noise machine if needed.

We have some great articles on how to style your bedroom if you need some inspiration.

Limit screen time before bed

The blue light emitted by screens can disrupt your body's natural sleep-wake cycle, making it harder to fall asleep. To avoid this, try to limit your screen time in the hour or two leading up to bedtime. This might mean avoiding social media, emails, or TV shows, or using a blue light filter on your devices.

Alternatively, you can wear blue light blocking glasses. We know that your bedroom is a technology battleground.

Sleep with your feet elevated

Put a pillow under your feet when trying to get to sleep because elevating your feet while you sleep can improve blood flow and help you fall asleep faster. It can also reduce snoring (which your partner might be relieved by!) and improve your overall sleep quality.

Sleep in a different room

If you're used to sleeping in one room, try sleeping in a different room for a few nights. While it might feel a bit weird falling asleep in a room that is not your bedroom, a change of scenery can sometimes help reset your sleep schedule. Try a night in the spare room or on the sofa. Maybe even just changing the side of the bed you usually sleep on can be enough.

Drink cherry juice

Forget the horlicks, leave the warm milk behind. It's time for cherry juice! Cherry juice contains melatonin, which is the hormone that tells your brain it's time to sleep. Drink a glass before bed to help you fall asleep faster.

Use aromatherapy

Certain scents, such as lavender and chamomile, have been shown to promote relaxation and improve sleep quality. Try using a diffuser or pillow spray to help you relax before bed.

If you have found the information in the article helpful, you'll really enjoy the rest of our blog! We have tips and hints about how to improve your sleep, what to avoid if you want a great night's sleep and even guides on how to decorate your bedroom!