Content

• To step
• Part 1 of 3: Making your own sleep schedule
• Part 2 of 3: Learning habits to improve your sleep
• Part 3 of 3: Stick to your sleep schedule

If you have an irregular sleep schedule or are unhappy with it, there are ways to get it back on track. In many cases, making a sleep schedule, adjusting a few daily habits, and becoming more aware of your own sleep needs will help. With a little planning, you can fall asleep more easily, get the right amount of sleep, and wake up feeling rested.

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Part 1 of 3: Making your own sleep schedule

1. Consider your sleep needs. If you find it difficult to fall asleep or stay asleep, ask yourself a few questions first: How much do I normally sleep? When do I normally sleep? Why do I think my sleep rhythm needs to be adjusted? Which sleep rhythm do I want to follow? The answers to these questions can help you start improving your situation.
2. If you have chosen a sleep rhythm, stick to it. Try to go to sleep around the same time every night. Sometimes it's not possible to break a rhythm, but try not to go to sleep or get up much later than your schedule suggests, even on weekends. The more persistent you are in sticking to your schedule, the more likely your sleep will improve.
   • This also means that you don't press the snooze button. While this can be tempting, staying in bed will not add to the quality of your sleep and disrupt your rhythm.
3. Make the necessary adjustments to your sleep rhythm gradually. You are supposed to make small changes to your sleep schedule over time to increase the chances that the changes will work. For example, if you kept going to bed at 11:00 PM and decided that you want to go to bed at 10:00 PM from now on, don't go to bed an hour earlier the next night. Instead, try to go to sleep at 10:45 PM for a few nights, then a few evenings at 10:30 PM, and then a few at 10:15 PM, before reaching the 10:00 AM goal.
4. Keep a diary. This could be as simple as keeping a record of what time you went to sleep and what time you get up each day. This can help you figure out your needs while trying to make a decision about your sleep schedule. Keeping a record of adjusting your schedule will help determine if it is working.
   • If you're trying to figure out how many hours of sleep you need, use your sleep diary entries from the past few weeks to calculate your average hours of sleep per night.

Part 2 of 3: Learning habits to improve your sleep

1. Get the right food and drink at the right time. The food and drink you consume and when you do can affect your sleep. To get the best sleep you can, you need to eat well throughout the day, starting with a healthy, balanced breakfast.
   • Don't overeat. Your last meal of the day should be no later than 2-3 hours before going to sleep.
   • Small, healthy snacks are the best choice if you need something before going to sleep.
2. Avoid stimulants and narcotics if you are trying to adjust your sleep schedule. The effects of coffee and other caffeinated products, nicotine and other stimulants can last for hours, so don't take them later in the day. And while narcotics like alcohol can make you feel sleepy at first, they can actually disrupt your sleep.
3. Get exercise. Regular exercise helps you fall asleep faster and sleep more deeply. However, don't exercise just before bedtime (a few hours or less before going to sleep), as the stimulant effect can keep you awake.
4. Monitor your naps. Prolonged naps can interfere with your ability to get restful sleep. Limit naps you take to half an hour or less.

Part 3 of 3: Stick to your sleep schedule

1. Set a schedule for your bedtime to achieve and maintain a regular sleep schedule. Doing the same thing before going to sleep every night as you did the night before will help you get mentally and physically tuned in.
   • Your bedtime routine may include taking a bath, reading a book, listening to relaxing music, and doing other things that help you unwind.
   • Some people find it helpful to use distraction blocking aids, such as earplugs, the white noise of a small fan, or soft, calming music.
   • Whatever your routine is, make it feel good to you. For some this means that they have to change mattress, pillow or different blankets, for example.
2. If you haven't fallen asleep after 15 minutes, do something else. If you are trying to fall asleep and you have not been able to do so after 15 minutes, get up and do something that relaxes you until you start to feel tired again. Turning and tossing when you are not tired or worrying will not make you go to sleep.
3. Use light to your advantage. Your body naturally responds to ambient light and will adjust sleep accordingly. This means that sufficient light in the morning and during the day, and dim light in the evening, will ensure that you can go to sleep and wake up in a regular manner.
   • Turn on the light and open the curtains as soon as you get up.
   • Wearing sunglasses later in the day dims the lying area, making you sleepy.
   • Avoid making television, computers, tablets, smartphones, and similar devices part of your routine before going to sleep, as the light from electronic screens interferes with the body's tendency to go to sleep. In addition, research suggests that the distraction caused by the interaction with the screen has a similar effect.
4. Get help if you are unable to change your sleep rhythm. If you have tried to adjust your sleep schedule and are unsuccessful, or if you feel that your schedule is in some way excessively off, consult your doctor first.