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How to reset your sleep schedule after it has been discarded


Maintaining a sleep schedule makes it easier to wake up.

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After a fun night of reruns of your favorite sitcom, watch the clock to see if you can press another episode and – oh, nonsense – it’s been three hours since bedtime!

You know it will hurt wake up at 6 in the morning tomorrow, so you have to make a decision before you hit the hay: Will you pass and wake up in your usual time or will you sleep to “catch up” on the missed sleep?

The first option, although difficult, is your best bet if you want to maintain a healthy sleep cycle that maintains energy, productivity and good mood. If you do decide to sleep, you risk pushing yourself to bed until waking up at your usual time (for example, to work) feels impossible and you spend the day fighting fatigue. If you find yourself in this situation, you can try to reset your sleep schedule with these tips from sleep experts.

Read more: Insomnia: What causes it and how many of us have it?

Why your sleep cycle is important


Constant sleep cycles are associated with healthier choices during the day.

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Having a consistent sleep schedule makes it easier to fall asleep, says Annie Miller, a therapist at DC Metro Sleep and Psychotherapy, to CNET.

“Our brains respond very well to routines,” says Miller. “When we create healthy bedtime regimens for ourselves, our sleep can improve significantly. And as your brain begins to associate bedtime with relaxation instead of stress, sleep will become easier.”

When you fall asleep faster and spend less time throwing and turning in bed, your overall sleep duration and quality are improved, leaving you more rested and energized for the next day. “Regular, consistent sleep is the first line of defense in combating anxious or depressed thoughts or lack of energy,” Dr. Max Kerr, a sleep expert at Sleep Better Austin, told CNET.

In addition, the stages of sleep are time-dependent, says Dr. Kerr, so erratic sleep schedules can “change” the stages of your sleep and lead to less time spent on important things. REM and deep stages of sleep.

How your sleep cycle is rejected

Miller says that keeping the same waking hours every day – no matter what time you go to bed – is the key to keeping your body in rhythm (although ideally you will have the same time to go to bed and wake everyone up. day). “Usually changing your waking hours is more detrimental to sleep than going to bed later. If you push your waking time while sleeping late, we create a responsive type of response,” Miller explains. “If you go to bed later and still get up at the same time, you will get less sleep, but this will not rule out your sleep cycle.”

Dr. Kerr claims to push out before bed I can throw away your sleep cycle. From a scientific point of view, research shows that if you go to bed varying by more than 30 minutes each night, this can lead to less healthy behavior during the day, such as lack of physical activity. Other studies point to a constant waking time as a predictor of better sleep quality. It is best to try to fall asleep and wake up at the same time every day – but only you can know if waking up at 6 am is feasible if you fell asleep at 10pm or 12pm.

Other things can also reject your sleep cycle. Shifts, drinking alcohol, sleeping with a disruptive partner in bed (such as children, spouse or pets), snoring or sleep apnea or temperature changes in your bedroom everyone can reject your sleep cycle, says Dr. Kerr.

How to reset your sleep cycle

Dr. Kerr offers the following tips for resetting your sleep schedule:

  • Go outside and move. “Clean air and exercise can help you calm down and get tired, while vitamin D from the sun helps regulate circadian rhythms to keep your sleep consistent,” says Dr. Kerr.
  • Set up your bedroom for sleep. Keep temperatures cool, electronics are minimal, and bed linen is comfortable and simple at the same time. Check your pillows to make sure they are right for you – pillows should comfortably support the head and neck.
  • Nix day nap. “With extra time on hand, or perhaps because of work from home, it can be easy and tempting to slip into a nap,” says Dr. Kerr. “While an occasional nap can be a great reset for the rest of the day, it can deprive you of the more important and restorative sleep your body needs at night.”
  • Watch what you watch on TV. Listening to discouraging reports on the evening news before bed can make your mind race all night, says Dr. Kerr. If you need to watch TV before bed, choose lighter and more fun shows – and ideally stop watching all the TV an hour before bed.
  • Take a melatonin supplement. If all else fails, it may be necessary dose of melatonin to push your body back into your preferred sleep cycle or if you just have trouble falling asleep in general. Melatonin is safe sleep supplement and it should not make you addicted to it. Magnesium can also help.

How to keep your sleep schedule under control

Once you successfully reset your sleep cycle, the real hard work begins: keeping your schedule under control. Miller offers these few tips for creating bedtime routine:

  • Create a “buffer zone” about an hour before bedtime. During this time, do not work, watch the news or do anything that can create stress. The buffer zone is for unwinding only, says Miller. Stretch, listen to calm music, meditate, read a book or talk to your spouse or roommate.
  • Wake up at the same time every day, no matter what time you go to bed at night. “We often think we can catch up on the weekend or if we have a bad night’s sleep,” says Miller, “but it can actually make insomnia worse by creating a so-called social jet lag.” It’s important to keep your wake-up time consistent and understand that you may be tired in the short term, but this will build sleep and allow you to fall asleep faster at night, Miller explains.
  • Use your bed only for sleep. “It’s something a lot of people have heard before, but it’s really important,” Miller said. “When you create a conditioned reaction that the bed is only used for sleep, it allows you to create a connection between the bed and sleep.” This means not reading in bed, not watching TV in bed, not tossing and sleeping in the morning. .
  • Stop trying to fall asleep. That sounds unintuitive, but “[w]hen, we put too much effort into sleep, it backfires, “Miller explains.” Spending time in bed trying to sleep can make insomnia worse. “If you can’t fall asleep, get up and get out of bed and do something quiet until you feel really sleepy. Sleep should be effortless and we should minimize the time spent trying to sleep,” Miller said.

The information contained in this article is for educational and informational purposes only and is not intended for health or medical advice. Always consult a doctor or other qualified health care provider about any questions you may have about your medical condition or health goals.

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