If you struggle with sleep and are exhausted all day, it may be time to look closely at your sleep schedule. Getting enough quality sleep is crucial to our mental and physical health, but with so much going on in our day-to-day lives, it can be challenging to achieve a balanced sleep schedule. Here are a few ways to bring balance back to your sleep schedule and tips on creating a routine that works for you.
Understand Your Sleep Needs
The first step in getting back to your sleep schedule is understanding how much sleep you need. For adults, the recommended amount is seven to eight hours of sleep each night, but this varies from person to person, depending on their internal clock.
If you’re consistently tired, add an extra half-hour to your sleep routine until you find the sweet spot that works for you. Remember that quality sleep is just as important as the amount of sleep you get.
Create a Consistent Routine
Once you understand how much sleep you need, create a consistent routine that works for you. Bring balance back to your sleep schedule by going to bed and waking up at the same time each day. This sets your body’s internal clock, making it easier to fall asleep at night and wake up in the morning.
As you follow this routine, your mind and body begin to fall into a habit of preparing for sleep. Try to maintain this routine even on weekends, as deviating from your schedule causes you to lose progress on making it a consistent habit.
Establish a Relaxing Bedtime Routine
Creating a relaxing bedtime routine signals to your brain that it’s time to wind down. Take a warm bath, read a book, or listen to calming music to help you relax.
Avoid doing anything that stimulates the brain, like using electronics or watching TV, in the hour before bedtime. These activities make it more difficult to fall asleep and may result in a lower quality of sleep.
Make Your Sleep Environment Comfortable
Making your sleep environment comfortable is essential in sleeping when you need to. Keep your bedroom cool and dark, invest in a comfortable mattress, pillows, and linens, and remove any potential distractions, such as electronics and clutter.
You may not know it, but your sleeping position also affects your health by restricting blood flow or breathing, causing your body to feel less relaxed. Invest in blackout curtains or use a white noise machine to create a peaceful sleep environment.
Avoid Stimulants and Use Simple Remedies
Substances like caffeine and alcohol interfere with your sleep and make it more challenging to fall asleep at night. If you’re a coffee or tea drinker, try to limit your intake to the morning hours and avoid alcohol within three hours of bedtime.
Consider implementing homeopathic remedies for sleeplessness, such as Ignatia Amara, to help you feel relaxed. Simple remedies can put you on course to bettering your sleep schedule.