How to Fix Sleep Schedule: Fixing Internal Body Clock

how to fix sleep schedule internal body clock

By Fatima Virrey , Parent Herald Oct 07, 01:20 am

Photo: (Photo : Photo by Ivan Oboleninov from Pexels)

If you want to know how to fix sleep schedule, there are several ways that you may follow.

Our sleep schedules vary from person to person, depending on the environmental cues that we give our bodies, such as setting our alarms, when we eat, when we let ourselves to hit the pillow, etc. Since we can send signals to our bodies, we can also transmit signals to adjust our sleep schedules. Sometimes, our internal body clock can get thrown off due to shifting at work, pulling all-nighters, jet lag, and travelling across time zones. If you want to know how to fix sleep schedule, here are ways to help you with it.

Get the right lighting.

One of the things on how to fix sleep schedule is by planning your exposure to light. When it is dark, it tells your brain to make more sleep hormones, making you feel drowsy-Ready yourself for sleep by turning off or dimming your lights. Also, avoid glowing electronic screens from computers, phones, or television.

Practice relaxation

Making time to relax may help you to sleep better, and fix your internal body clock. This step will reduce stress and its adverse effects on sleep. You can do calming activities such as yoga, stretching, meditation, deep breathing, journaling, and drinking caffeine-free tea.

Skip napping

In fixing your internal body clock, and learning how to fix sleep schedule, avoid napping during the day, as this can make it difficult to go back to sleep at night. But if you really can't help it, try napping for only 30 minutes or less. Also, the best time to rest is before 3:00 pm, so your nighttime sleep is not disrupted.

Exercise!

Another way to rest your internal body clock is by exercising daily. That will help you to sleep better by promoting the production of sleep hormones. But, evening exercise can overstimulate your body. If you want to exercise at night, do it at least one to two hours before bedtime.

Avoid noises

If you want to know how to fix the sleep schedule and your internal body clock, a quiet place will help you do the trick. To remove loud noises, keep your television out of the bedroom and turn it off before your bedtime. Also, turn your cellphone or use the silent setting. If you live in a noisy neighbourhood, white noise can help you get quality sleep. White noise is a soothing, steady sound that masks other loud noises. You can create white noise by using a fan, air conditioner, humidifier, air purifier, white noise machine, or you can also wear earplugs to block the outside sounds.

The good thing about a messed up sleep schedule is, good sleep hygiene can get you back on track. If you are still having trouble sleeping for quite some time now, you may want to consult and visit your doctor.