Fixing a Bad Sleep Schedule That Is Slowly Ruining Your Health

Do you frequently find yourself napping on the sofa? Do you feel that you’re always dozing off at work? What about focusing on your tasks? Do you find that your focus drifts and you end up procrastinating?

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It’s incredibly easy to ruin your sleep pattern and it can have adverse effects on both your health and your ability to concentrate. Sleep is essential in life, and not getting enough can seriously damage your health. If you feel that you’ve got a terrible sleeping pattern that needs fixing, then here are a couple of ways to help you fix it and get your sleep back on schedule.

Eat Foods That Help You Sleep

Did you know that there are foods that can help you sleep? Eating shortly before going to bed can be detrimental to your quality of sleep, but snacking on things like almonds, walnuts and drinking cherry juice can actually make it easier for you to sleep if you consume them several hours before your bedtime. Incorporate these foods into your diet as much as possible and you’ll see a noticeable boost in your quality of sleep

And Avoid Foods That Make It Harder

In addition to eating foods that help you sleep, you should also avoid foods that make it harder to sleep. The obvious culprits include alcohol and caffeine, but did you know that spicy food and dark chocolate can also make it harder for you to sleep? Avoid these for dinner or during the evening and you’ll find that you can sleep much more easily.

Stick to a Bedtime Routine
Creating a better bedtime routine is simple if you’re willing to put a bit of work into it. Bedtime routines don’t just work the first night, they need to be practised and you need to stick with them. The idea is to get both your body and mind ready for sleep, which is why you need to repeat your bedtime routine several times in order to train yourself to sleep after your routine.

Avoid Lights and Keep Your Room Dark

It’s best to sleep when it’s completely dark. The less light there is, the easier it will be to fall asleep. Avoid nightlights, shut the door to your bedroom and get thicker curtains or blinds to prevent the moon or sun from shining into your room.


Keep It Silent or Use White Noise

Sounds can distract you and keep you from falling asleep. You can try to get it as silent as possible, but some people might use the silence and focus on something. They might listen to the sounds that are being made outside, or they might even think about something like how their day went. In times like this, it might be better to actually use some white noise to fall asleep. It doesn’t work for everyone, but it could help you fall asleep more easily.

Make Sure the Temperature Is Comfortable Enough

There’s actually a recommended temperature for sleep. Most people find it easier to fall asleep between 60 and 67 degrees Fahrenheit, so it’s important to try and aim for this temperature when possible. Of course, some people prefer it slightly warmer and others prefer it cooler, so there is some personal preference involved. However, aiming for the 60-67 sweet spot can make it much easier for you to fall asleep. Use a fan, open the windows or consider a different duvet thickness.

Try to Avoid Taking Naps

Naps can change the way our body responds to our internal clock. If you continue to take naps on a regular basis, then it will slowly ruin your sleep schedule and it will be difficult to return it to a normal one. If you feel like you absolutely have to take naps throughout the day, then it might just be a case of not getting enough sleep at night.

Speak With a Doctor

In some situations, you may want to speak with a doctor if you can’t get enough sleep or find it hard to fall asleep. Insomnia is a real problem and while many people joke about, it’s a serious issue that could have adverse health effects if it’s not diagnosed properly.

Burn More Energy Throughout the Day

When we sleep, our bodies naturally build up more energy to be used the next day. This means that we’ll have plenty of energy waiting to be used, but if we don’t use it by moving around and getting exercise, it will be stored in our bodies and it can become difficult to fall asleep at night. Exercising can help us fall asleep because it utilizes that energy and helps us stay in a deep sleep for longer.

Reserve Your Bed for Sleep

Many people choose to use electronics at night such as their smartphone, tablet or even laptop. Whether it’s for work or because they want to watch a film before they drift to sleep, it can actually be detrimental to your quality of sleep. Keep your bed for sleep and take out any electronics. This includes a television, radio and even your smartphone. Use a traditional standalone alarm if you have to, not your phone!

Don’t Stand for Outrageous Shift Times

Lastly, say no to outrageous shift times. If your boss is forcing you to work strange hours that ruin your sleep schedule, then you have every right to complain and refuse. Not only will it affect your health, but it will make you hate your career because you’re being forced to work in uncomfortable situations.

Hopefully, these tips have given you an idea of how you can fix your sleeping pattern. Whether you decide to do a bit more exercise, remove electronics from the bedroom or stop taking naps, these are all acceptable and proven ways to help you fix a poor sleeping pattern. Make sure you get enough rest each night and you’ll find that not only your health improves, but also your awareness and attitude to life.


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