Sometimes our bodies get off track. When we travel, work a late shift, or stay up all night watching movies, our bodies feel it the next day. Chances are you’ve had times where you’ve been groggy at work and wished you could do something to energize yourself.
Resetting your body’s natural clock is a great way to get brighter days. Even if you work odd hours or your schedule is constantly changing, you program yourself for better sleep. We’re talking about creating a sleep schedule for amazing nights and refreshed mornings.
Let’s take a look at the 6 best tips for creating a sleep schedule and resetting your body clock...
1. Make Gradual Changes
If you can help it, make changes to your schedule gradually. If you need to break the cycle of going to bed at midnight, start by going to bed at 11:45 pm. For three nights, trick your body into thinking nothing has changed. Push your bedtime up by fifteen minutes every few nights until you’ve achieved your ideal bedtime. Your body will adjust without much fuss. Sweet, right?
2. Pencil in Regular Workouts
We all know working out keeps us healthy. But did you know it can also help you sleep? If you challenge and strengthen your body every day, it will keep you alert and mentally sharp. Plus, you’ll be more tired at night when you do crawl into bed.
We’re not saying you have to go crazy at the gym, but you should definitely make working out a part of your new sleep schedule. Just be sure you don’t feel the burn too close to bedtime! You want to fit your physical activity in at least four hours before hitting the hay.
3. Separate Night and Day
This step is critical for everyone but is even more important for people who work nights. Your body expects your waking hours to be in the light. That’s the way it was made. During the day, or while you’re awake, keep lights on or blinds open, and avoid the dark.
When it’s time to sleep, turn the lights off and shut the blinds. If you sleep during the day, invest in some blackout curtains for your bedroom. When you clock out and head home, wear sunglasses to limit your exposure to sunlight. When you get home, make sure you rest for the full eight hours your body needs.
4. Eat Smart for Better Sleep
Food gives your body the energy it needs to make it through the day. This effect is the same at night. If you eat before bed, your body uses that food as fuel, producing energy, making it difficult to settle down.
If you just can’t avoid eating right before bedtime, combine carbs and protein for healthy, sleep-friendly snacks. And be sure to avoid nicotine, caffeine, and alcohol. They are stimulants that keep your body awake.
5. Skip the Snooze Button
Pressing the snooze button in the morning makes you even more tired. Sad but true! Allowing your body to continue to rest gives the impression that you don’t need to wake up and be alert. When you do finally get up, you’re not fully awake and likely won’t be all day.
Even when you don’t have to get up early, you should aim to wake up at the same time every day. This keeps your body on a schedule, making it easier to fall asleep at night and wake up when you have to go to work. Follow this tip and you’ll be a morning person before you know it!
6. Stick to Your Sleep Schedule
Encourage your body to get the sleep it needs for a healthier tomorrow by using these tips today. You’ll program your body for better sleep and be happier and healthier, too. In no time, you’ll find that you feel better, look better, and perform better.
And all it takes is resetting your body clock with a sleep schedule! You can start by just making an effort to go to bed and wake up at the same time every day. You’ll fall asleep faster and wake up to brighter days than ever before.
Set Yourself Up for Sleep Success
Now that you know how to set a sleep schedule, you might also want to think about investing in a better bed. Going with a premium memory foam mattress over a traditional innerspring one can make a serious difference in your comfort levels.
We want to help Lull you to sleep with one of the best “bed in a box” options online. Just visit our online mattress store for a great deal on a new bed. We’ll even take care of the shipping for you and give you 100 nights to try it out for yourself!