Did your sleep schedule stay in “vacation mode” after the summer? Now is the time—if not sooner—to adjust your sleep schedule to fit your everyday routine! Here are some tips to help you get your sleep schedule back on track quickly and easily.
Establish Daily Routines
Start correcting your sleep pattern by reestablishing or establishing daily routines. These routines should include, among other things, regular meal times, clear work hours, and exercise.
Your eating schedule will stay regular if you always start your day with breakfast and eat a reasonably sized meal every 3–4 hours. A meal is the right size when it doesn’t leave you feeling stuffed and keeps you from getting hungry until the next meal.
Clear work hours help both structure your day and keep stress at bay. Remember to take breaks from work and end your workday according to your plans. At the end of the workday, it’s a good idea to take a moment to clear your head—that is, write down all the thoughts running through your mind. This way, you can leave work matters at work, and they won’t disrupt the rest of your day or make it hard to fall asleep.
Exercise is a great way to relax and relieve the stress that builds up during the day. Even just 10–15 minutes of exercise is enough. It’s best to exercise in the morning, during the day, or in the early evening, but don’t save a strenuous workout for too late in the evening. After a strenuous workout, your body needs two to three hours to recover—preferably more.
Afternoon naps, which have become a routine during the summer, may not work on weekdays, so avoid taking naps—or at least avoid taking them too late in the day. Stop drinking caffeinated beverages before the afternoon—in other words, have your last dose of caffeine no later than 3:00 p.m.
Start fixing your sleep schedule in the morning
When adjusting your sleep schedule, it’s important to wake up at the same time every morning, even on days off. Don’t hit the snooze button—get up as soon as your alarm goes off. Go straight to a well-lit area so your body gets the signal that the day has begun. Use a dawn simulator or a bright light lamp to help on dark mornings.
Have your morning coffee or tea, if that’s part of your routine. A quick walk in the crisp fall air or, for example, a few squats or stretches will help you wake up and get your body moving.
Clear morning routines make it easier to get out the door quickly. Prepare for the next day the night before, so your mornings don’t start with a mad rush and stress. You can lay out your clothes, prepare your lunch and put it in the fridge, and pack your bag in the entryway the night before.
Wind down early in the evening
Start calming your body and mind well in advance of bedtime. Turn off your computer early and avoid fiddling with your phone. Seek out dim lighting and dim the lights so your body gets the signal that evening has arrived. Cool down and air out your bedroom beforehand.
Make an evening snack part of your evening routine. Enjoy your evening snack about an hour before bedtime. Eat an evening snack that’s rich in carbohydrates and protein. In particular, avoid foods that are high in fat or added sugar, as well as alcohol, which can disrupt your sleep and make it harder to fall asleep.
It’s best to adjust your evening routine gradually. There’s no point in going to bed too early—especially if you’re not tired. In that case, trying to fall asleep can actually cause more stress. Instead, move your bedtime 15–30 minutes earlier each night until you reach a suitable bedtime. A suitable bedtime is between 9:00 p.m. and 11:00 p.m.
If you still can’t seem to fall asleep any sooner, you can try taking melatonin—available at pharmacies—for a few days. However, melatonin taken as a tablet is not a substitute for other routines that help you fall asleep and is only a short-term solution.
Checklist for shifting your sleep schedule:
- Eat regularly and enjoy a light evening meal
- Stick to your work schedule and take breaks throughout the day
- Don't take naps too late in the day—or, ideally, not at all
- Don't work out too close to bedtime
- Wake up at the same time every day, and don't oversleep
- Spend time in bright light in the morning and in the twilight in the evening
- Stop drinking caffeinated beverages in time
- Cool down and air out the bedroom before going to bed
- Turn off your computer and phone in plenty of time
- Avoid alcohol and foods that are too fatty or sugary in the evening