10 Tips to Get Your Sleep Schedule Back Without Sleeping Pills

shutterstock_520073314 These days, the number of stressors getting added into our days is taking a heavy toll on us. Whether it is the stress of finishing a project or the stress of the domestic help not coming on time, all of these events contribute to the erratic nature of our sleep schedule. The average duration adults should be sleeping is ideally about 7 to 9 hours. However, what invariably happens is that we all manage to catch just about 5-6 hours of sleep daily. With 5 to 6 hours of sleep, we attempt to conquer our 18-hour long active days, which is without a doubt unhealthy. The first questions that you should ask yourself are - do you feel tired throughout the day? Maybe take random naps in between work? And finally keep waking up when you actually do fall asleep? This is because your sleep schedule has gone haywire! Let’s discuss a few simple tips by which you can have a more energetic and productive day by correcting your sleep schedule. shutterstock_229267837 1. Make a schedule The basic aspect you need to factor in is putting down a schedule for when you will sleep and when you will wake up. This schedule shouldn’t just be for your weekdays or days when you work, it should span out throughout your weekends as well as your holidays. Try to make it such that you have enough time to relax before you actually go to sleep while still being productive and finishing the work you have for the day. Make sure you stick to this. Without it, you probably will still feel exhausted during the day. 2. Do NOT take long naps If you suddenly start dozing off or catch yourself barely being able to keep your eyes open during the daytime, stop and think! If you keep napping between your daytime activities, your body won’t obey you at night. Resting or snoozing for few minutes in the afternoon helps you tackle the tiredness and makes you more alert and eager to take on the rest of the day that follows. But make sure that you don’t snooze off for more than 15 minutes or half an hour during the day. Avoiding prolonged naps during the afternoon will make your body more ready to go to sleep when it actually has to.

3. Exercise during the day

Try to tire yourself out as much as you can during the day. Start your day with some exercising or a planned work out. This way you are energised for the day and you will be adequately tired by the end of the day. Exercising during the day will make your body understand that you need some undisturbed sleep. What exactly happens when you exercise in the evening? Well, unlike meditation, by exercising in the evening or a couple of hours before you go to bed your body remains energised and restless when you’re trying to fall asleep which will leave you lying in bed, awake as a bat.


4. No Caffeine. No Alcohol. No Cigarettes

Caffeine, alcohol and cigarettes might be ways by which you relax after a stressful day; however, for sleep, and for your overall wellbeing, they aren’t helpful. No amount of alcohol or tobacco or even caffeine can help you relax the way sleep can. You may “feel” that any of these three substances help in reducing the feeling of stress but none of these substances can actually get rid of the toll that the day has taken on your body. Alcohol induces a sense of drowsiness, but it also leads to erratic and disturbed sleep during the night.

POINT TO NOTE: Although it is said that 7 to 9 hours of sleep is necessary, what is also significant is that for those 7 to 9 hours you have quality sleep. Disturbed sleep leaves you more tired than less sleep. So when making a sleep schedule keep in mind that quality is as important, if not more, as quantity. 5. A comfortable bedroom This tip might seem like it is off Pinterest however it actually does work. Make your bedroom cozy and comfortable. By making an environment that fosters relaxation and comfort you will be more inclined to fall asleep. Try, if you can, to not work in your bedroom. Keep your bedroom only for unwinding and relaxation. This way you can keep a distinction between your work and your sleep. shutterstock_231876340

6. A bedtime routine

Once again something that is so often termed as fancy but having a bedtime routine really does influence your sleep. Just like a good story has a build-up to the climax, consider your bedtime routine as a build-up to your sleep. Incorporate into your routine all the things that help you relax; maybe it is a little bit of reading, or writing, listening to music or even applying a facemask. Try to take out one hour just to relax and get your body ready for bed. You’ll see that it doesn’t just help your sleep but also will make you feel happier.

7. Eat in time We’ve all had that uncomfortable feeling in our stomachs when we go to bed right after a meal. Try to eat dinner 2 to 3 hours before you plan to go to sleep. This way your stomach won’t feel heavy before you go to bed. No uneasiness in your stomach will facilitate better sleep. 8. Warmth always helps If you’ve had a particularly stressful day and a reminiscent feeling of disquiet lingers within, drink something warm or having a warm shower before calling it a day. For sure, someone in your family has told you at some point in time to drink hot milk before you got to bed because it gives good sleep.  That is actually true. For reference look at little children who sleep peacefully after drinking milk. Warmth generally eases the body. A hot shower before bed relaxes your entire body; mind and muscles. If you are too tired to take a shower before bed, you can wash your feet with some warm water and put on socks. That too warms up your body and makes your body feel more comfortable.


9. NO gadgets

An hour before you go to bed turn off all electronic gadgets - whether it is your phone, laptop or tablet. The light from each of these tricks the brain into thinking that there is still work that needs to be done and thus one has to remain awake. Your body will take a long time to go to sleep if that light is shone into your eyes.

POINT TO NOTE: If you take more than 15 minutes to go to sleep once you are in bed with the intention of falling asleep, you need to reevaluate your sleeping schedule.

10. Don’t agonise over sleep

The worst thing you can do before going to bed is to keep a continuous track of time. Continuously glancing at the clock to see how long you’re taking to have a bath or read or write is more stressful than the task at hand. Similarly, if you lie in bed and continuously keep track of time, you are not going to fall asleep easily. Instead of agonising over sleep, get up and roam around a bit or do something that will help you unwind, like few minutes of chit-chat with your partner, parents or even your dog. If something is bothering you, it is always better to share it with someone before going off to sleep, rather than lying in bed and weighing the pros and cons of the situation.

One of the most important things to do, which won’t just help you correct your sleep schedule but also improve your life, is to make sure that whatever you do is with mindfulness. When you are lying in bed just before dozing off to sleep don’t think about work or what assignments you have to complete the next day, instead think about happy places and moments that make you feel at peace. Or think about the positive highlights of the day you just lived. This way you won’t just fall asleep relaxed but also wake up feeling rejuvenated. Despite these measures, if your sleep schedule continues to be a cause of concern and you are not able to correct it or control it, make sure to check in with a doctor or a sleep specialist. There may be underlying physical conditions like diabetes, hypertension or even sleep apnea that is keeping you awake or contributing to your disturbed sleep. Do not hesitate to discuss with your general physician any concerns you may have about your sleep. Doctors prescribe pills as a last resort. He/she will help you identify the root cause of the problem and suggest remedial measures. Changes in your lifestyle or general habits can help you sleep better and good sleep solves most of the problems in our day! Download the Grow Fit app on Google Play or App Store today for a free consultation with our specialists.

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