{"id":1101,"date":"2021-07-30T10:51:23","date_gmt":"2021-07-30T10:51:23","guid":{"rendered":""},"modified":"2021-07-30T10:51:25","modified_gmt":"2021-07-30T10:51:25","slug":"how-to-fix-your-sleep-schedule","status":"publish","type":"post","link":"https:\/\/magazine.circledna.com\/how-to-fix-your-sleep-schedule\/","title":{"rendered":"How To Fix Your Sleep Schedule"},"content":{"rendered":"

Have you been wondering how to fix your sleep schedule? Perhaps it\u2019s because you haven\u2019t been sleeping well, you\u2019ve been going to sleep too late, waking up too early, or waking up too late. It\u2019s crucial for your health that you keep your circadian rhythm and sleep hygiene in check, and learning how to fix your sleep schedule is the first step.<\/p>\n

Getting enough sleep is pertinent to your health, but it doesn\u2019t stop there. It\u2019s also important that you have a healthy sleep schedule. Even if you\u2019re self-employed, you still likely don\u2019t want to be nocturnal (sleeping all day and then staying up all night).<\/p>\n

It\u2019s one thing to be a night owl, but what if you let it get so bad that you can\u2019t fall asleep<\/a> until morning, and then you end up sleeping in until the afternoon? What if you have a relationship, job, activity or hobby that requires you to wake up early? The first thing we\u2019ll discuss is whether or not night owls can become early birds.<\/p>\n

Can Night Owls Become Early Birds?<\/h2>\n

If you\u2019ve always been a night owl, it could be due to your genetics, not just your lifestyle.<\/p>\n

People who have a late chronotype are genetically prone to staying up late.<\/strong> For these individuals, it feels natural to stay up until 2:00 or 3:00 in the morning.<\/p>\n

Nightowls and creative types may find that their brain comes alive at night, making them more productive near midnight.<\/p>\n

There isn\u2019t any issue with staying up late if you feel more productive at night and you feel rested the next morning. However, you may need to learn how to fix your sleep schedule if you start a nine to five job or find that your responsibilities require you to be awake in the morning.<\/p>\n

If you want to find out how to go to bed earlier and wake up earlier, below are some helpful tips:<\/p>\n

Create a sleep schedule and try to stick to it<\/strong><\/p>\n

Are you trying to fix your sleep schedule, or do you need to create and abide by a sleep schedule?<\/p>\n

If you always sleep at irregular hours, never really going to bed at the same time, your body may not know when bedtime should be. Try creating a sleep schedule so your body clock recognises when it is time to sleep.<\/p>\n

Don\u2019t nap during the day<\/strong><\/p>\n

Are you a serial nap taker? If so, that could be a cause of your irregular sleep schedule. Taking long naps during the day can make you feel groggy in the day and more alert at night.<\/p>\n

You can learn how to fix your sleep schedule while still taking naps if you stick to power naps that are not longer than 30 minutes. It is also recommended to nap before 3pm to ensure your sleep will not be disrupted.<\/p>\n

Reduce screen time before bed<\/strong><\/p>\n

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When you expose yourself to light from screens, your brain stops producing melatonin, a sleep hormone that helps you sleep. This occurs when you expose yourself to artificial light, natural sunlight, and light emitted from electronic devices.<\/p>\n

This means that darkness will help your brain to produce more melatonin to make you feel sleepy. You can prepare yourself for sleep by dimming or switching off your lights and avoiding screens. Read or journal by candlelight before bed, instead of watching TV or using your phone right up until bedtime.<\/p>\n

In the morning, you can also make yourself feel more awake by exposing yourself to bright lights when you wake up.<\/p>\n

What is Circadian Rhythm and Why is it Important?<\/h2>\n

We\u2019ve mentioned circadian rhythm at the beginning of this article and you might have heard of it before. But what exactly is a circadian rhythm?<\/p>\n

During your 24-hour day, your body clock alternates between sleep and wakefulness, and this sleep-wake cycle is your circadian rhythm.<\/p>\n

The circadian rhythm is what makes you feel sleepy and signals to your body that it\u2019s time for bed. You can therefore see why it is an essential tool to help you fix your sleep schedule.<\/p>\n

Your circadian rhythm is affected by a multitude of factors including light exposure, activity, and hormones.<\/p>\n

A person\u2019s circadian rhythm can also be thrown off by doing shift work, pulling all-nighters, having jet lag, and travelling across different time zones.<\/p>\n

What Affects Your Quality of Sleep?<\/h2>\n
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There are many factors that affect your sleep, including but not limited to:<\/p>\n