Find out how to fix your sleep schedule for school or work by following these 3 steps to adjust, change and get your sleep schedule back on track.
If you are not happy with your current sleep habits and you lay awake for hours past your bedtime, then this video you how 3 steps to fix your sleep schedule, so you don’t have to suffer from sleepless nights any longer. When your sleep habits are a total mess, you may have experienced some of the following things:
1. You don’t fall asleep quickly.
2. You start thinking about the fact that you cannot sleep.
3. You don’t feel tired when you get into bed.
So what happens when you combine these 3 problems? You can either notice it by tossing and turning, active mind or worrying that you won’t sleep at all.
The first step is changing your sleep habit is:
1. SETTING your sleep schedule.
Before you set it, you need to determine what time you need to wake up in the morning to have enough time for your morning routine to get ready for the day. How much time do you usually need to from the moment you wake up to when you get out the door? Once know that, calculate your optimal sleeping time. One way of figuring this out is by keeping a sleep journal. Document your sleep pattern during 2 weeks and write down:
1. BEDTIME (when you went to bed)
2. HOURS IN BED (the total hours you’re physically in bed for each night, not including reading time)
3. HOURS ASLEEP (the total hours you think you were actually asleep. It might be difficult if you’re tossing and turning for a while, but try to be as accurate as you can).
4. WAKE UP TIME
5. HOW YOU FELT (THE NEXT DAY)
After 2 weeks you can work out the average amount of time you’re actually asleep each night.
Depending on if you felt energized, alert and able to do your best throughout the day or sleep deprived – you need to make some changes accordingly in your current sleep habits.
THE SECOND STEP ON HOW TO FIX YOUR SLEEP SCHEDULE:
2. ADJUSTING your sleep schedule
Aim to make small adjustments over time to your sleep schedule, for example 15 minutes, in order to improve the chances that the changes will work long term. For example, start with going to bed 15 min earlier and wake up 15 earlier.
Another way is to only be in bed for the amount of time you’re actually sleeping. If you know that you sleep X hours per night on average, but you realize that you were in bed for 1.5 hours more than that, spending 90 frustrating minutes to fall asleep. Get out of bed if you don’t fall asleep. For most people it takes 15-40 min to fall asleep, so if you’re still awake after this time, get up and do something that relaxes you until you feel tired again. What’s important here is to not allow yourself to lie in bed tossing and turning while feeling stressed or worried that you won’t be able to sleep. If you need to, you can even repeat part of your relaxing night routine.
THE THIRD STEP TO CHANGING YOUR SLEEP HABITS IS:
When it comes to maintaining the sleep schedule you’ve now set and adjusted, it all about following it with consistency. Sometimes we can’t avoid irruptions to our schedule, but try not to stay up much later than you need to. The more persistent you are, the better your chance of improving your sleep.
QUESTION OF THE WEEK!
* How many hours of sleep do you need to be your best self?
* How many hours are you actually getting in reality in right now?
— Leave your comment and let me know! Thank you for watching and I’ll talk to you next time!
How to Sleep Better | Night Routine Tips 2017: https://www.youtube.com/watch?v=20cQGCuGs6s
How to Wake Up Early and NOT Feel Tired: https://www.youtube.com/watch?v=PSgUndvAZsY
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