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How to fix your sleep schedule reddit 5 WAYS
1. Changing your sleep schedule is consistency.
The key to changing your sleep schedule is consistency. That means sticking to the same sleep and wake time throughout the week, including weekends.
If you want to sleep in on the weekends, Silberman suggested giving yourself an extra hour (two hours max). You may get less sleep on Saturday, but you’ll be back on track for Sunday, she said.
2. Make adjustments in increments.
The best way to successfully shift your sleep cycle is to do it gradually, in 15-minute increments, according to Silberman. If you have less time to prepare for your new schedule, try 30 minutes, she said. (But no more than that.)
Give yourself at least three or four nights to get comfortable with the new schedule. If it’s going well, on the fourth or fifth night, shave off another 15 minutes.
Keep in mind that feeling groggy when you get up is normal. As Silberman said, “Most people don’t wake up full of energy.” So expect that you’ll feel sleepy for about 20 to 30 minutes.
3. Get up if you can’t sleep.
“Don’t lie in bed tossing and turning, especially if you’re wired,” Silberman said. Instead, get up and do something either boring or relaxing, she said. If you can’t stop thinking or worrying about something, get it out of your mind by writing it down, she said.
4. Keep your room dark at night and light in the morning.
“Our circadian rhythms are influenced by light and darkness,” Silberman said. Unfortunately, because of daylight savings, it’s still bright out at 8 p.m., which makes switching into sleep mode tough.
So, at night, close your blinds and curtains, and use a night light for reading. In the morning, “Flip on all the lights to jumpstart your body,” she said.
5. Wear sunglasses.
“Wear sunglasses in the afternoon and early evening to naturally [make yourself more sleepy],” Silberman said. Sunglasses trick your brain into thinking it’s bedtime.
How to Develop a sleep routine.
If possible, wake up at the same time each day.
Go to bed around the same time every day, but not more than 8 hours before you expect to start your day. and Avoid beverages with caffeine or alcohol in the evening. or last tips Avoid eating heavy meals at least 2 hours before going to sleep.
Find calming, relaxing activities to do before bedtime.
- Read or take a bath so that you do not dwell on worrisome issues.
- DO NOT watch TV or use a computer near the time you want to fall asleep.
- Avoid activity that increases your heart rate for the 2 hours before going to bed.
- Make sure your sleep area is quiet, dark, and is at a temperature you like.
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