How to Fix Your Sleep Schedule

Sleep schedules vary from person to person, but if you’re staying up late or struggling to get out of bed in the morning, your circadian rhythm may need a little help to get back to normal. Because of that, 5-Minute Crafts gathered 5 tips for you to follow and easily fix your sleep schedule.

1. Consider your sleeping environment.

Your sleep quality is affected by your surroundings. Noisy backgrounds often interfere with how you sleep, leading to tiredness and struggling to fall asleep or to get out of bed in the morning. Try to avoid this and keep your environment as silent as you can while you fix your sleep schedule. If the noise is out of your control, get some earplugs.

2. Adjust the lighting.

Lighting plays a big role in your circadian rhythm. Waking up in a totally dark room in the morning may not cue your internal clock that it’s time to wake up. And at night, staring at the computer, smartphone, or TV can keep your body from getting sleepy.

To avoid all of this, keep your bedroom well-lit with daylight and try to minimize your screen time after dinner so you can get your sleep schedule back on track.

3. Avoid naps.

Refrain from napping while you fix your sleep schedule. If you nap during the day, it can be difficult to fall asleep at night. Aim to keep yourself busy and save that drive to sleep for the evening.

4. Don’t oversleep.

You might be tempted to sleep for longer in order to mend your sleeping schedule faster, but avoid this. Neither too little sleep nor too much sleep are ideal, and the average sleeping time you should aim for as an adult is 7 to 9 hours.

5. Stick to your sleep schedule.

After you get your sleep schedule fully fixed and stable again, be strict about following it daily. Even one mishap can mess up all the progress you’ve made, and consistency is essential.