Have you been struggling to get the right amount of sleep? Are you waking up feeling exhausted, even after 8 hours of rest? A broken sleep schedule can have a negative effect on your overall wellbeing, but don’t worry—it is possible to fix it! Here are some practical tips and mindset shifts that can help you reset your sleep schedule and get back on track.
Practical Tips for Getting Better Sleep
- Stick to a consistent bedtime and wake-up time. Try to go to bed and wake up at the same time each day, even on weekends or holidays. This will help your body adjust to its natural rhythm. I know this can be the hardest part, so take it slow. Don't beat yourself up if you get off schedule. Just keep trying again the next day.
- Track Your Sleep Patterns. Another helpful tip is to keep track of your sleep patterns so that you can identify any issues or problems quickly and easily. You might find that certain activities are preventing you from getting good rest at night, or that certain medications are affecting your ability to stay asleep throughout the night. By tracking your patterns, you'll have an easier time recognizing what's causing disruption in your sleep schedule and then take steps to correct those issues accordingly.
- Avoid screen time before bed. The blue light from electronic devices such as phones and computers can interfere with your ability to fall asleep, so limit screen time in the evening. If you must use screens before bed, try using blue light filter glasses or downloading an app that limits blue light exposure.
- Create a relaxing environment for sleeping. Make sure that your bedroom is dark, quiet, and comfortable so that it’s easier for you to fall asleep at night. Remove any distractions such as TVs or digital devices from the room if possible. You could also try using aromatherapy oils or playing white noise in the background if needed.
- Exercise during the day but not too close to bedtime. Regular exercise has been found to improve quality of sleep, though exercising too close to bedtime can make it harder for you to relax at night and fall asleep easily when it’s time for bed. Aim for at least 30 minutes of exercise each day but make sure it’s done no later than 4 hours before going to sleep.
- Avoid caffeine late in the day. Caffeine is a stimulant which can interfere with your ability to relax and fall asleep. Therefore, try avoiding caffeinated beverages after 3pm so that your body isn't still processing caffeine when it's time for bed. I love coffee, and sometimes I feel like I need it to get through the afternoon. I recently switched to green tea. It still has a little bit of caffeine, but not as much as coffee or soda.
Mindset Shifts That Can Help You Get Better Sleep
- Give yourself permission to slow down. We live in a world filled with constant stimulation, but this type of lifestyle isn't sustainable over long periods of time. Allow yourself some downtime each day where you practice shutting off all outside distractions, such as phones, screens, etc., so that your body can relax into its natural rhythm again.
- Practice mindfulness meditation. Mindfulness meditation helps us learn how to be present in the moment instead of worrying about what might happen tomorrow or dwelling on things from yesterday. Practicing mindfulness meditation just 10 minutes each morning or evening can help reduce stress levels which is essential for good quality sleep.
- Focus on gratitude rather than fear or worry. Focusing our attention on things we're grateful for can shift our perspective away from fear and worry, allowing us more space and energy for relaxation and restfulness which leads directly into better sleep habits overall.
- Use positive affirmations. Instead of worrying or stressing about not sleeping well—which will only make matters worse—focus instead on positive affirmations that center around restful slumber. For example: "I am capable of sleeping well every night" or "I choose gentle relaxation before bed." You may feel silly at first, but affirmations are proven to be effective.
Recommended Products for Better Sleep
- White noise machine: This has been my #1 tool for sleeping better. It drowns out any distracting noises and gives your brain something to focus on as you fall asleep. It also acts as a mental trigger. After you have used the white noise machine for some time, your brain will associate it with sleep, and will get tired as soon as you turn it on.
Click here for the white noise machine I personally use and recommend >
- High quality pillows & bedding: It's impossible to get restful sleep with uncomfortable bedding. You'll look forward to sleeping each night when you have a pillow you enjoy sleeping on. My favorite pillow is by Purple.
Click here to check out the Purple pillow >
- Sleep supplements: When you are trying to fix your sleep schedule, sometimes a supplement can give you the relief you need. I recommend talking to your doctor about using Melatonin. It's a chemical that is naturally produced in the brain. I prefer the Olly brand sleep supplement, because it has additional benefits, as well as Melatonin.
Click here to learn about Olly Extra Strength Sleep >
A broken sleep schedule isn't something that needs be permanent—with some effort and determination, you can reset your sleep schedule in no time. Start by trying out the practical steps above while also focusing on shifting your mindset towards gratitude and ease rather than fear or worry whenever possible throughout your days. Before long, these small adjustments should add up into big changes in terms of getting better quality rest each night.
