Often you’ll find yourself waking up too early or going to bed at ridiculous times at the weekend. Unfortunately this will have a negative effect on the rest of your working week, sometimes giving you difficult mornings that stick with your throughout your day.
Getting back to a sleep schedule that is a good fit for you isn’t such an easy task; sometimes life gets in the way, work needs doing, pre-booked events need attending, life just doesn’t stop to accommodate your needs.
This is where you need all the advice you can get to get your schedule back on track. Bedworld has put together this helpful tips to implement in your quest for a good night’s sleep.
Leave the Screens Behind
In the modern world, it’s that much harder to avoid technology when going to bed, but taking your phone or tablet to bed with you makes the whole process very difficult.
When getting into bed, it’s telling your body it’s time to go to sleep. But if you’re in bed browsing your phone or watching a film then it’s sending mixed messages. With a bright screen, it can often hamper your ability to fall asleep soon after.
A good method if you must do this is to lower the brightness to the lowest setting as to not hurt your eyes or fully wake yourself up
Revise Your Eating Habits
Everyone gets hungry before bed at some point and finding the right balance is extremely important for finding the right sleep schedule and staying healthy. Some people avoid food completely a few hours before, others stock up for the sleep ahead. Both hamper your ability to get a good night’s rest and potentially harm your health in the process.
If you’re hungry, make a small snack filled with carbohydrates and protein to ensure you get the energy you require for a long sleep. Avoid caffeine and alcohol a few hours before as they can lead to an increase in insomnia symptoms..
Ensure you don’t go to sleep completely hungry though as it can also trigger sleep problems. A correct balance is important and can be carried into other aspects of life.
Stick to a Routine
A sudden change in your daily routine can have a negative effect on your sleeping schedule. If you’ve had a change of job perhaps, you’ll most likely be getting up early to accommodate for travel while not taking into account any changes to your night routine.
Without a proper look at your overall routine then these lost hours will eventually catch up to you, forcing you to take long periods of sleep over the weekend to catch up, putting you out of a normal sleep schedule.
Keeping on top of this is a great way of avoiding constant shifting of your schedule, stay ahead of yourself and adapt as you go.
Napping isn’t a great idea if you’re in need of a fix to your sleeping schedule in regards to going to bed at a reasonable hour. But, in many cases, a sleeping schedule could need fixing where you’re going to bed too early and you’re unable to stay up to a reasonable time.
Taking a 30-60 minute nap in the afternoon, after a big meal for example, can vastly improve how long you can stay awake later at night. Any longer than this risks falling into a deep sleep, making it much harder to wake up from the nap and possibly harming your sleep schedule even further.
Consider a New Mattress
It’s often the case that, no matter what changes you make to your own schedule that the actual bed itself, is what’s hampering your sleep. A good starting point is to check if you need to acquire a new mattress.
If your mattress gets too old, then it can start to wear down and affect your sleep with uncomfortable material or springs that have slowly been misshapen after years of use.
With a new mattress, such as ones from Bedworld, it can change your sleep quality dramatically.