Last Updated on March 10, 2023 by Corynn
I only work 10/12 months of the year. So you can imagine that in the 2 months of the year I’m using that time to catch up on sleep, hobbies, and so on. I can’t be the only one struggling to wake up early again. So here are ways to fix your messed up sleeping schedule!
1) Setting up an Alarm
This can help train your body that you need to wake up at a certain time. I suggest you try to wake up at this time every day, even on the weekends. Until your body is able to adjust to the time change.
Find a sound that doesn’t give you a shock when you wake up nor the sound falls into your dreams.
2) Get Out Of Your Bed Right Away!
We all tend to sit in our beds sometimes scrolling through Instagram, checking messages we got last night, staring at the ceiling, or just falling back asleep.
Once you hear that alarm go off, try your best to turn it off and get up right away. Add in a couple of stretches. What gets me up in the morning is thinking of all the fun things I’m going to do or I go repeat an affirmation in my head.
3) Keep Your Phone Away From You
Notification can disrupt you at night, or even scrolling through social media can cause a lack of sleep at night. Try putting your phone away an hour or 30 minutes before bed.
Find a place for your phone to go to closer to bedtime. This could be a nightstand, your desk, or if you can’t find anywhere then put it on Do Not Disturb.
4) Create a Night Time Routine
Find a time to start your nighttime routine closer to your bedtime. This teaches your body to wind down and begin to relax, knowing you’re about to sleep soon. Things you can add to your night routine is; meditation, journaling, painting, reflecting your day, write in your planner,
Try and avoid screen time. This could keep you up longer and activate your brain to stay awake longer.
5) Let your Family Know
Let your family members know that you are changing your sleeping schedule. This can help if any relatives come over or hopefully they stay quiet during the times you are asleep.
6) Eat During The Day
If your sleeping schedule is messed up, most likely your eating schedule is as well. Avoid eating at night. Pick an hour or more before bed where you stop eating. In addition, try to eat only during the day. You may notice sometimes you can’t sleep because you’re hungry. We want to avoid that at night time.
7) Limit the Water you Drink at Night
It’s one of my worse habits. I get super thirsty at night and then I’m up all night going back and forth to the bathroom.
Take the required amount of water during the day and try to stop drinking water an hour before bed. To avoid bathroom trips at 2 am.
8) Avoid Sugary/Caffeine Drinks
Includes; juice, energy drinks, coffee, alcohol, you name it! These drinks affect the way you fall asleep and how you stay asleep at night.
9) Create a Sleeping Environment
Turn off your night light, keep the room dark, turn off any electronics. May your room be an environment where you are able to feel relax and could sleep in.
Once it is morning bring the daylight in so your body knows once it is daylight out it’s time to wake up.
Thought about using white noise? Find a white noise machine to use only when you are sleeping. That trains your body to feel sleepy once you hear that white noise.
10) Avoid Naps During The Day
For some, sleeping through the day can disrupt the way a person sleeps at night. Try to stay up as much as you can in order to stay asleep. Also to make your body feel tired at bedtime.
If you have to, try to take a short 20-30 minute nap. Still have some energy for the day but will still be able to fall asleep at night.
11) Be Strict With Yourself
Pick a time and stick to it. Don’t choose one day to go to bed at 10 and then the next day you’re going to bed at 11. Keep to a time and stick with it!
If you want to watch a show and it comes on right when you’re about to go to bed? Then record it! Or watch the reruns the next day.
We all need a bedtime, especially if we wake up bright and early. These are the steps on how to fix your messed up sleeping schedule.
Finding it hard to sleep at night? Talk to your doctor about ways to get a better goodnight’s sleep!
