Have you ever wondered why you feel drowsy around the same time every night? Or have you thought about why you keep waking up at the same hour each morning without your alarm going off? Well, unless you have traveled across the seas or pulled an all-nighter, your body is going to stick to its sleep pattern.
This is a good thing because this regular rhythm is a sign that you are getting high-quality sleep. It also ensures your body is aligned with a natural sleep cycle.
However, there are always external factors that can throw off your consistent routine and make it difficult for you to stick to a schedule. As a result, you may wake up feeling groggy and have to drag yourself through the day.
You do not want to do that, do you? So, let’s take a look at some of the factors that can throw you off from getting in your regular Zzzs.
Factors That Can Hinder Your Sleep Schedule
Your sleep cycle can be disrupted in various ways. If you want to know some of the main culprits, we have got you covered below. Here they are.
1. Jet Lag
Rapid travel across different time zones could confuse your internal clock. This could make it difficult for your body to adjust to a new day-night sleep cycle.
2. Shift Work
Do you have to work a night shift? Then, that may require you to stay up when it is dark and go to sleep during the day. This goes against the natural circadian rhythm of your body.
3. Night Owls And Early Birds
If you are someone who naturally wakes up early in the morning or has a habit of staying up late, then a shift in your routine could harm your sleep routine.
4. Artificial Light
You may not know it, but our circadian rhythms evolve with the sun. And while you may find artificial lights to be helpful, too much light can make it difficult for your brain to register at night. Especially if you get blue light from screens, you will not be able to turn in at the required time.
5. Inconsistent Hours
Do you frequently change your sleep schedule? For example, between weekends and weekdays? This prevents you from establishing a consistent routine and makes it difficult for you to wind down when you need to.
How Can I Fix My Sleep Schedule?
1. Stay Away From Blue Light
Before there was artificial lighting, people used to rest when it got dark and wake up when the sun came out. but today, we often stay up late, using artificial light and often shut out the sun with our blackout curtains.
However, if you put down your devices at least half an hour or an hour before bedtime, you will be good to go. Also, make sure not to check your phone first thing in the morning and give your brain some time to fully wake up and register the day.
2. Exercise Throughout The Week
Regularly exercising can do wonders for your sleep schedule. With consistent physical activity, you can promote a healthier routine and break cycles of bad-quality sleep. Remember, morning workouts, especially, can help you get better sleep at night and allow you to feel active throughout the day.
3. Let In Natural Light
If you are trying to ensure consistency in your sleep cycle, you may want to consider letting in natural light every morning. It is important to know that sunlight can trigger your circadian clock and send a signal to your body when it is time to start the day. As time passes, your internal clock is going to sync with this rhythm and make mornings feel more natural.
Ready To Go To Sleep?
There is no doubt that it will take time and consistency to fix your sleep schedule. However, the few simple changes above can help you work yourself into a healthier routine. This will surely make you feel refreshed and ready to take on the day that lies ahead, without wondering how can I fix my sleep schedule.
No more restless nights
Frequently Asked Questions (FAQs)
Q: Can you reset your sleep schedule by pulling an all-nighter?
It may seem like a good option to stay up all night and quickly reset your sleep routine. However, this is not a reliable solution, especially in the long run. You may not know it but going without sleep can cause poor concentration and impaired thinking throughout the day. This could lead to an increase in the risk of accidents.
Moreover, after depriving yourself of sleep throughout the night, you are likely to experience an inconsistent sleep pattern. This could make it difficult to settle into a routine.
Q: Is five hours of sleep in a night enough?
It is a fact that adults should try to get at least seven hours of sleep every night to ensure optimal health. If you get consistently get in only five hours of sleep, you will have to suffer serious consequences for both, your mental and physical health.
Keep in mind that the lack of sleep can dampen your mood, impair your memory, and impact concentration. It may also reduce the overall quality of life and weaken your immune system.
Q: Can I function on three hours of sleep?
The absolute minimum amount of sleep that a person needs to sustain basic functioning is four hours within 24 hours. But if you want to truly thrive, you will need between seven and nine hours of sleep every night.
These hours are crucial for mental clarity, physical health, as well as cognitive functions like learning and memory.
