It is fair to say that many of our everyday tasks mess up with our sleep schedules. Between office work, managing home, looking after kids, university projects, chilling with friends, and many more reasons, our night sleep routine is more likely to get disturbed.
If you are one of those people who sleep late or get to bed at odd times, wake up late, and nap during the day, it is about time to get back on the proper sleep schedule. As many of us head back to work, school, and college in the morning, it is essential that they also get the rest they deserve at night.
Read through to get help fixing your bad sleep schedule.
- Fix Your Bedtime
There is a general way to specify your ideal bedtime. A human body's average sleep cycle is around 90 minutes long, and individuals should have five of these cycles to feel fully rested. That equals about 7-8 hours of sleep time on average. Hence, you need to count back from your preferred wake-up time to determine when you should ideally be in your bed. It might be difficult for a few days, but trust us, it will work wonders once you adapt to this method.
- Set your expectations realistically
Do not get to attached to setting a sleep schedule or get concerned about not being able to fall asleep; this is likely to make the process even more complex. High stress and anxiety levels will never work in your favor!
Set your expectations realistically when you are working to get back to a regular and ideal bedtime. This would surely help you control the change with a peaceful mindset and set yourself up for success. It may help you set some simple objectives related to your meaning of good-quality rest.
- Gradually and slowly, you'll be there
Take gradual steps to fix your lousy routine. Change the time you get to bed just 10 or 15 minutes earlier each day to make the transition smoother.
If you face any complications falling asleep at an earlier bedtime, do not lie awake and worry about how you will feel when the alarm clock goes off in the morning. After lying in your bed for 15 minutes, do any activity that you find relaxing and try again later when you feel sleepy. This would also help you fight insomnia.
- Keep your mind well-rested
Before you work on your body's rest:- Make sure your mind is well-rested.
- Try to wind down your brain 30 minutes before you actually want to sleep.
- Take the time to relax to help relieve those cluttered thoughts that many sleepless individuals struggle with.
Start by turning off your mobile, avoid social media scrolling and avoid other stressful media late in the evening. Step away from your laptop, and avoid working late at night! A screen-free bedtime routine is super healthy for you. The blue light stimulation in laptops, cellphones, and LED televisions badly affects your health, so avoid that as much as possible.
- Curate Your Sleep Environment
We have been spending unusual time in our homes with COVID-19 during the last few years, the quarantine life, and stay-at-home orders. You may have started using your room for more than just sleeping from that period. Some have turned it into an office as they work remotely.
But now is the right time to fix your routine. It would help if you try to devote the bedroom to sleeping and create an environment that promotes good sleep hygiene. That means ensuring that your environment is calm, quiet, and dark and choosing comfortable bedding.
BE by MoltyFoam comes to the rescue; we provide you with the perfect mattress for a perfect night's rest. The coolest part is that this mattress is delivered to your home in a box!
You should definitely opt for Pakistan’s best mattress-in-a-box if you are in search of a portable mattress. We have introduced this latest technology to simplify the mattress shopping and delivery process by eliminating the need for in-store visits and traditional mattress delivery.
In a nutshell, the most important factor in success is consistency. You will be able to get back on track faster if you stick to the plan. Then, once you have reached your goal bedtime, be sure to maintain it. Aim for the same bedtime and wake-up time every day to avoid falling back into your night owl ways.