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Sleep is an essential part of our daily lives, and it has a significant impact on our overall health and well-being. However, often our sleep schedules become disrupted due to various factors, such as work stress, social commitments, or personal responsibilities. When this happens, it is crucial to adjust our sleep time to ensure we get enough restorative rest. In this guide, we will explore different techniques and strategies on how to adjust your sleep time effectively. Whether you need to shift your sleep schedule for work reasons or simply want to establish healthier sleep habits, this comprehensive guide will provide you with practical tips and insights to help you achieve your desired sleep schedule and reap the benefits of a good night’s sleep.
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 30,706 times.
If your bedtime is erratic or not what you want, there are ways to get it back on track. In many cases, it helps to plan your bedtime routine, adjust your daytime routine, and develop an awareness of your specific sleep needs. With a little planning, you can fall asleep easier, get enough sleep, and wake up feeling refreshed.
Steps
Set sleep time
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- This also includes not turning off the alarm clock. While it can be tempting, getting a little extra sleep doesn’t actually add to the quality of your sleep, and it also affects your schedule. [2] XResearch Source
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- If you’re trying to figure out how many hours of sleep you need, log your sleep hours over a period of several weeks to find your average nightly sleep hours.
Adjust habits to improve sleep
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- Do not overeat in the evening. Your last meal of the day should be at least 2 or 3 hours before bedtime. [6] XResearch Source
- A little healthy snack is the best option if needed before bed. [7] XResearch Sources
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Maintain bedtime
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- What you usually do before bed should be taking a bath, reading a book, and other things that help you relax.
- Some people find it helpful to use aids to reduce distractions such as headphones, the white noise of a small fan, or soothing, relaxing music. [13] XResearch Source
- Whatever your usual routine, make sure you’re comfortable. For some, it might mean thinking about changing carpets, pillows, sheets, etc. [14] X Trusted Source Mayo Clinic Go to source
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- Turn on the lights or draw the curtains as soon as you wake up.
- Wearing sunglasses at the end of the day will soften the light, making it easier to fall asleep. [19] XResearch Source
- Avoid using televisions, computers, tablets, smartphones and similar devices before bed because the light from electronic screens limits the body’s ability to fall asleep. [20] XResearch Sources Furthermore, some studies have suggested that entertainment with electronic devices has a similar effect. [21] X Trusted Source Mayo Clinic Go to Source
![Image titled Fix Your Sleeping Schedule Step 12](https://www.wikihow.com/images_en/thumb/8/8e/Fix-Your-Sleeping-Schedule-Step-12-Version-3.jpg/v4-728px-Fix-Your-Sleeping-Schedule-Step-12-Version-3.jpg)
This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 30,706 times.
If your bedtime is erratic or not what you want, there are ways to get it back on track. In many cases, it helps to plan your bedtime routine, adjust your daytime routine, and develop an awareness of your specific sleep needs. With a little planning, you can fall asleep easier, get enough sleep, and wake up feeling refreshed.
In conclusion, adjusting sleep time is a crucial step towards achieving optimal health and well-being. By understanding the importance of sufficient sleep and implementing strategies to adjust and regulate sleep patterns, individuals can experience numerous benefits. These include improved cognitive function, concentration, mood regulation, and overall physical health. It is important to note that adjusting sleep time is a gradual process that requires patience and consistency. Adopting healthy sleep hygiene habits, such as establishing a regular sleep routine, creating a conducive sleep environment, and practicing relaxation techniques, can facilitate the adjustment process and ensure long-term success. Prioritizing sleep and making necessary adjustments to sleep time will ultimately lead to a more balanced and fulfilling life.
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