How to Fix Your Sleep Schedule

There’s a reason we typically get sleepy at the same time every night and wake up at a similar time every morning even without setting our alarms. Our bodies tend to follow a consistent sleep pattern that involves a certain amount of time spent awake and a certain amount of time spent sleeping一this is called your circadian rhythm.

Your circadian rhythm can adjust depending on different cues that you send to your body to either stay awake or go to sleep. For example, sometimes your body needs cooling down in hot weather and having quality bedding with a temperature regulating effect can help. Also, staying up later than normal can signal to your body that you’ll need to sleep in later the next day.

So, since we’re all human and our schedules vary every week, our circadian rhythms can get out of whack pretty easily. Fortunately, your sleep cycle can get back on track just as easily as it can get thrown off. Follow these simple steps to reset your sleep schedule.

Have a Strict Bedtime

If you’re trying to get to sleep earlier, try slowly moving your bedtime forward a few minutes each night. There’s no sense in trying to abruptly go to bed a few hours earlier than your typical time and tossing and turning without actually getting to sleep at a reasonable hour. Try adjusting your bedtime in 15-minute increments every 2 to 3 days until you’re going to bed at the time you desire.

Wake up Around the Same Time Every Day

Sleeping in is a great way to mess with your internal clock. If you can, try your best to wake up at the same time every morning even on days when you have no obligations. An easy way to do this is to think of something worth getting out of bed the next morning for and use it as motivation to get up and start your day!

Avoid Depressants & Stimulants Near Bedtime

While drugs should be limited in general, you should especially avoid them within a few hours before bedtime. Alcohol can make you sleepy and will force you to crash earlier than usual for longer, while caffeine and nicotine can keep you up past your desired bedtime. Stick to water a few hours before bed so you can fall asleep on your own time.

Avoid Eating or Exercising Close to Bedtime

Similar to stimulants, eating and exercising can affect your sleep schedule as well. Exercise will wake you up, and food can give you heartburn if you lay down immediately after eating. Instead, try to exercise in the morning or midday and eat dinner at least two hours before bedtime.

Aim for 7 to 9 Hours

For adults, 7 to 9 hours of sleep is ideal for brain and body recovery. Getting less than this will likely leave you drowsy, and getting more will make it hard to fall asleep that night. Stay in between 7 and 9 so you can keep going to bed and waking up at the same times without altering your circadian rhythm.

Skip Naps

We know how tempting it is to take a midday nap, but try your best to hold off sleeping until bedtime. Trust us, you’ll thank yourself later that night when you can fall asleep right when your head hits the pillow. Napping can interfere with your bedtime by making it harder to fall asleep at night一so enjoy your day and save the sleep for nighttime.

Avoid Screen Time Before Bed

Bright indoor lights, including ceiling lights and TV and phone screens, can keep you up at night. It seems almost impossible in this day and age, but cutting screen time at night instead of laying in bed watching TV would greatly help you to fall asleep. At the very least, make sure to turn the brightness on your phone down so the light isn’t so harsh on your eyes before bed.

Get Quality Bedding and Pillows

Too many people lose sleep every night because they’re tossing and turning uncomfortably. The dreaded night sweats are all too common and can cause you to lose hours of sleep every night flipping your pillow over and over again trying to get cool. If you struggle with this, you should invest in cooling sheets and pillows so you can sleep peacefully. We recommend buying bamboo fabric because it’s more cooling than classic cotton while still being smooth and cozy!

Cosy House Collection’s Luxury Bamboo Pillow is a cooling and comfortable option for people who struggle with night sweats and neck pain. The hypoallergenic pillow is moisture wicking and keeps your head supported by distributing weight evenly. Click here to give it a try!

Equipped with Cosy House Bamboo Bedding and these helpful tips, you’ll get your circadian rhythm back on track in no time.

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