Most people do not have a sleep schedule, they go to sleep at different times each night and don’t get the proper amount of sleep. Setting a sleep schedule can help you to get a better night’s sleep, which can help to,
- Improve your concentration
- Improve your memory
- Improve your mood
- Increase your energy levels
- Help to control your weight
- Help with immunity
- Increase your life span
Everyone has such busy schedules it can often be hard to get in the rhythm of a sleep routine. Here are some simple tips to starting and keeping a sleep routine.
- Be consistent: pick a bedtime and a wake-up time that is going to allow you to get between 7 and 8 hours of sleep each night. After you pick your times, try your best to stick with them.
- Make gradual adjustments: getting into the habit of a sleep routine is not easy, so it is best to take it slow. If you would like to start going to sleep at 10 instead of 12 start by trying to go to bed at 11:45 then 11:30. That way it is not making such a big adjustment all at once.
- See the morning light: your internal clock is sensitive to light so allowing the sun to help wake you up can make it easier to get your day started. You can do this by leaving your blinds open to allow some light to come in or by having your morning cup of coffee while sitting on the front porch.
- Limit lighting at bedtime: too much light around bedtime could be telling your body that it is not time for bed. Turn the TV off before bed and unplug your nightlights.
- Stop hitting that snooze button: falling back to sleep after hitting the snooze button can throw off your sleep schedule. And the sleep you get after being woken up by the alarm is often not as good.
- Food: it is not good to go to bed on an empty stomach but you also need to allow your body time to digest your food before you go to sleep. A good rule of thumb is to eat your last meal or snack about 2 to 3 hours before bedtime.
- Beverages: limit how much you are drinking before bed to limit the number of trips you must make to the bathroom in the middle of the night.
Start working to set and keep a sleep schedule to live a happier and healthier life!
References:
- https://www.sleep.org/articles/get-sleep-schedule/
- https://www.care2.com/greenliving/why-a-regular-sleep-schedule-benefits-your-health.html