How to Fix My Sleep Schedule – 3 Simple Tips

If you are suffering from chronic insomnia, you may be interested in learning how to fix my sleep schedule. Your sleep schedule regulates your internal body clock. When you sleep well, your melatonin production is ramped up and your body does not become tired as easily. As the day becomes evening, your body secretes the sleepy hormone to your system to notify you it is nearly time for bed and hit the hay while you go about your daily business.

However, when you suffer from insomnia, your internal clock is reset. As you lay awake at night your melatonin production is at its lowest point and you cannot rouse yourself at all. Conversely, the sun’s rays in the morning to provide your system with the signal it needs to wake up and prepare for the day to come. Here are some of the best ways to regulate your internal clock to ensure that you are able to sleep at night and enjoy a good nights rest:

Light Exposure When we are awake we need adequate light to perform basic tasks like reading, writing or studying. In addition, our circadian clocks that control our sleep schedule are reset by the amount of light we are exposed to. As we are sleeping the majority of our brains are inactive. Thus, during the period that we are asleep, the maximum amount of light our bodies require is provided by daylight.

Circadian Rhythm Most of us have learned to physiologically adjust our sleep schedules based on the circadian rhythm that governs our body’s sleep cycles. This is natural, as the circadian rhythm will reset itself once we enter the phase of deep sleep and will continue to operate throughout the night. However, as we grow older our bodies will begin to drift out of this natural sleep cycle. The result is that the circadian rhythm no longer operates as it should and we need to compensate for this loss of control by going out and re-establishing our sleep schedule.

Fasting Many people do not realize that they can use fasting as a method for resetting their internal clock. For centuries now the Chinese have used fasting as a way to improve their health, but more recently Westerners have discovered that fasting can also help them with their sleep schedule. To reset the internal clock, you simply must fast for a certain length of time. You can extend this period of fasting, just as long as you are still feeling rejuvenated and energetic. When you stop fasting you will return to a more normal cycle of activity.

Waking Up Earlier Many people do not go to bed earlier, or worse still, they never go to sleep at all. If your sleeping routine is out of sync with your internal body clock, then you are definitely experiencing problems with your sleeping habits. The easiest way to go about getting yourself back on track to sleeping at a regular time is to make sure that you wake up at a reasonable hour. If you go to bed and instantly toss and turn in your sleep, then you may very well be waking up at the wrong time. Getting up an early and actually taking a shower and breakfast, then eating a light snack will ensure that you wake up feeling refreshed and energized.

Exercise Regular Exercise Although some may argue against exercising to regulate one’s sleep cycle, there is scientific evidence to suggest that regular exercise can help to regulate your sleep. In fact, exercise can have beneficial effects on your mood and general state of health. Not only that, regular exercise will help you to regulate your weight and your cholesterol levels. As well, regular exercise can help you to better regulate your blood sugar levels and help your brain to process stressful events better. A good exercise routine will definitely help you sleep better at night.

Sleep Habits & Environment Did you know that there are certain things that you can do in order to “reset” your sleep schedule? For example, avoiding caffeine at night and going to bed at the same time each day is known to reset your circadian rhythm. However, the truth of the matter is that most people do not need to go this far in order to “reset” their sleep and wake patterns. One of the best things that you can do in order to sleep better at night is to go to bed and get up at the same time each day. This helps to regulate the amount of time that you spend asleep, and as a result, you are more relaxed in the mornings. You should also make sure that you are able to get a comfortable bed and sleep in a room that is free from distractions and that you can afford to sleep in, as it will help you to relax.