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  • by Nicola Boulton August 26, 2022 5 min read

    How to Fix Your Sleep Schedule, Naturally

    Most people experience inconsistent sleep schedules due to jet lag, all-nighters, and shift work. Everyone requires enough sleep to maintain good health. Certain practices enable an individual reset their sleep schedule. They include relaxation, early eating, light exposure, skip naps, and regular exercise. Here are more.

    Circadian rhythm is a 24-hour human interior clock that rotates between wakefulness and sleep during the day. This clock is located in the hypothalamus, a special brain part. It reacts to external signals that inform your body about sleeping time. Often, the circadian rhythm is reset due to jet lag, all-nighters, shift work, and roaming through time zones. This interference cause sleeping inconsistencies, affecting your normal productivity. Also, insufficient sleep cause health problems like insomnia. Adults should sleep between 7-9 hours per night, while teens and children can exceed the range. Below are things people can embrace to promote sleep hygiene and maintain a sleep schedule.

    Practice Relaxation

    Planning relaxing time hemp help individuals enjoy better sleep. The body synthesizes more stress hormone (cortisol) when people become anxious or stressed. According to Weidenauer et al. (2019), high cortisol levels make individuals feel awake. Establishing a relaxing bedtime lifestyle might lower stress and its adverse sleep effects. Consider activities like journaling, meditation, yoga, stretching, caffeine-free tea, and deep breathing.

    Get Exposed To Light

    Exposing yourself to light makes an excellent method to reset your sleep routine. The body does not synthesize sleep hormone (melatonin) when an individual interacts with light. This keeps you alert and awake. Darkness signals the brain to manufacture more melatonin which makes people tired. Interacting with light during the morning help people stay awake. In this regard, walk around, relax on your porch, or open curtains to get exposed to light. However, dim bright lights or turn them off at night to experience better sleep. Avoid using smartphones, computers, or television because they stimulate the brain for more hours.

    Skip Naps

    Avoid naps during the day though your sleep schedule is disrupted. Napping prevents people from sleeping again during the night. Extended naps can stimulate grogginess which results from profound sleep-wakefulness. Aim below thirty minutes of daytime nap if compulsory. Also, you should have it before 3 pm to avoid interrupting your nighttime sleep.

    Exercise Regularly

    Regular exercise reschedules the internal clock effectively. Most human tissues, such as skeletal muscles, are associated with a biological clock. The exercise helps these muscles react by aligning the circadian rhythm. Exercise enhances better sleep by triggering melatonin synthesis. According to Lee & Kim (2014), practicing 30 minutes of reasonable aerobic exercise might boost the sleep quality during the night. Embracing such regular exercise produces exceptional results in your sleep routine. Plan about thirty minutes of reasonable aerobic exercise five times per week minimally. However, evening practice might overstimulate the body. Individuals who prefer night exercise should use between 1-2 hours before sleeping.

    Avoid Noise

    People sleeping in a quiet environment is the best night’s rest. The human brain progressively processes every sound produced when sleeping. Loud, disrupting noises makes it hard to stay or fall asleep. Take your television from the bedroom and switch it off before sleeping to avoid loud noises. Also, switch to silent mode or turn off the phone before bedtime. White noise assists people in acquiring quality sleep, especially those living nearby noisy neighborhoods. White noise produces a steady and soothing sound that covers environmental noise. Such noise is created using an air purifier, fan, white noise machine, humidifier, and air conditioner. Alternatively, put on ear pads to impede external sounds.

    Keep It Cool

    Human body temperature decreases immediately before bedtime for sleep preparation. Cool bedroom temperatures of about fifteen to nineteen degrees Celsius (60 and 670 F) makes the person dose off and comfortable. Lin et al. (2018) claimed that the room temperature when an individual sleeps contributes to quality sleep. Temperatures below 12 degrees Celsius (540 F) or more than 240 C (750 F) interrupts your sleep. A person can adjust the thermostat to the appropriate temperature. You can also use a fan or air conditioner during hot seasons or space heaters in cold periods. These provide additional benefits of producing white noises.

    Be Comfortable

    A comfy bed offers a conducive sleeping environment for the best night’s relaxation. Old pillows and mattresses cause pains and aches reducing the chances of experiencing quality sleep. Burt et al. (2021) advised that a person should replace pillows every two years and mattresses ten years. People can get another pillow or mattress if they wake up with stiffness or feel better when sleeping far from home. Ensure you determine the pillow and mattress firmness. However, replace your lumpy pillows and saggy mattresses for quality sleep.

    Eat Early

    Bae et al. (2019) stated that the human circadian rhythm responds to eating patterns. Late food intake delays sleep; dish your dinner 2-3 hours before bedtime. This enables the body to have sufficient time for food digestion. Taking your dinner same time daily makes the body adopt a certain routine. The food quality consumed affects sleep quality significantly. For instance, high fats and heavy dishes may interfere with sleep since they spend longer in digestion. Consume light food when hungry. The protein and carbs combination like almond butter and wheat toast are excellent meals for sleep. Avoid caffeinated beverages such as energy drinks, tea, or coffee. Since caffeine is a stimulant, the effects remain for several hours. Therefore, consume your final amount before the afternoon. Also, avoid taking alcohol before bedtime as it disrupts sleep quality. A nightcap induces drowsiness, but alcohol distracts circadian rhythm, thus interfering with good sleep.

    Keep It Regular

    Prepare a sleep schedule first when planning to reset sleeping patterns. Select wake-up and sleep time which you should practice regularly, including a day off or weekends. This enables the internal clock to adopt this routine, waking up and sleeping easily.


    People experience sleep problems regularly. This results from tight work schedules, stress, or health problems. Also, jet lag, all-nighters, and shift work interfere with the sleep schedule. However, quality sleep is required to improve your body wellness and health and maximize productivity. Altering certain habits or behaviors restores correct sleep routines. For instance, avoid heavy meals and bright lights before bedtime. Ensure the sleeping environment is cool, quiet, and comfortable. Skin naps and remain active during the day to enhance better sleep during the night. Consult a medical practitioner if sleeping problems continue even after following these practices.


    Bae, Fang, Rustgi, Zarbl, & Androulakis (2019). Metabolic Implications At The Interface Of Lifestyle, Behavior, And Circadian Rhythms. Frontiers In Nutrition, 6, 132.

    Burt, S., Dawson, J., Johansson, U., & Hultman, J. (2021). The Changing Marketing Orientation Within The Business Model Of An International Retailer–IKEA In China Over 10 Years. The International Review Of Retail, Distribution And Consumer Research, 31(2), 229-255.

    Lee & Kim (2014). Effects Of Exercise With Or Without Light Exposure On Sleep Quality And Hormone Responses. Journal Of Exercise Nutrition & Biochemistry, 18(3), 293.

    Lin, Z., Yang, J., Li, X., Wu, Y., Wei, W., Liu, J., ... & Yang, J. (2018). Large‐Scale And Washable Smart Textiles Based On Triboelectric Nanogenerator Arrays For Self‐Powered Sleeping Monitoring. Advanced Functional Materials, 28(1), 1704112.

    Weidenauer, Vollmer, Scheiter, & Randler (2019). Weak Associations Of Morningness-Eveningness And Stability With Skin Temperature And Cortisol Levels. Journal Of Circadian Rhythms, 17.

    Nicola Boulton
    Nicola Boulton

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