Learn How to Set a Sleep Schedule
Synopsis
One of the most essential rhythms in the human body is the sleep schedule. Every 24 hours, the human body needs 6-8 hours of sleep to refresh and repair itself for the next 24 hours. Unluckily, there are things, events and circumstances interfering with the body’s sleep patterns and it may be required for people to alter their sleeping habits permanently or temporarily. By simply understanding your sleeping habits and practicing self-discipline, you will learn the art of setting a sleep schedule.
The following are the ways to do that:
Eating Light Dinner or Nothing at All – One of the most ideal ways to set your sleep schedule is through fasting for 16 hours until the next morning when you consume a protein-rich meal. Studies show that fasting can effectively reset the body clock.
Avoid Stimulants – Depending on your body’s size, the amount of food you consume and your health, caffeine, one of the most popular stimulants can stay active in your body for up to 5-10 hours right after the preliminary consumption. Likewise, nicotine must not also be introduced to the body right after dinner.
Say No to Alcohol – By nature, alcohol is a sedative. This means that it has the ability to slow down your body. Yes, this may aid you to fall asleep faster, but it can also slow down your metabolic process and disrupt with your mind during its sleep phase.
Wait Until Bedtime to Turn In – One of the best ways to refresh your batteries when you have a steady sleep schedule is taking naps. However, they are proven counter-productive when attempting to alter your sleeping patterns. Do not take a nap during daytime, so that you can fall asleep easier at the right time later.
Identify Your Preferred Waking Time – If you are altering your sleep schedule, so that you can wake up early in the morning for work or for school, you most likely want to wake up an hour prior to departure.
Calculate Sleeping Time – Most people want 6-8 hours of sleep every night. However, the exact period of sleep varies from person to person. In order for you to wake up at your preferred waking time, you have to sleep at the right time. For instance, if you only need to sleep for 6 hours and you desire to wake up at 5a.m, then you have to sleep at exactly 11P.m.
Minimize or Eliminate Distractions – You need to turn off the lights in your room before you go to bed because they will certainly distract you. You can also utilize earplugs if you can’t sleep because of your noisy neighbor or the pesky sound created by the crickets. Setting up your sleep schedule involves sleeping at the right time without any distraction.
Change Your Sleep Schedule Slowly – If you usually wake up at 10:00 a.m. in the morning but want to wake up at 5:00 a.m., making the alteration overnight will be counterproductive.
If you want to be more productive at work or to have a better quality of life, setting up a sleep schedule is the key.