Tried and tested by yours truly. How to fix a sleeping schedule in 5 steps.
After having fought with this anomaly for many years I’ve finally discovered some healthy and natural ways to sleep early at night. I wanted to make this process as authentic as possible by trying them out myself, then sharing them with the world. And here I am conquering my sleep disorder in the right manner.
It has been hard, there are so many reasons that can keep you awake at night for hours. Sometimes those reasons can be unresolved issues you have mentally, or a nasty schedule that you grew during the pandemic.
Insomnia is as real as it can be, many people suffer from it no matter what age they are. Often times it’s mostly your brain keeping you awake thinking endless thoughts. Your bed which should have been your resting ground becomes a nesting zone for your mind to make you travel through depths of despair.
It really helps if you can figure out what the underlying cause of your insomnia is. Detail research or asking yourself time and again can only help you overcome such problems. It could be childhood trauma, the mourning of losing someone, fear of the dark, or anything. It’s all due to overthinking, what you need to know is that overthinking doesn’t land you anywhere. And on top of that, it’s affecting your health by not giving you the sleep you need.
Not sleeping enough can be so harmful in so many ways. You’d always be lazy, tired, exhausted, irritated, break-outs, it may affect your eyesight too. When you don’t sleep in time, you don’t eat on time, and that’s just the beginning of the destruction.
When I first started inhabiting this bad habit I didn’t take it seriously, thinking it’ll be normal again, but to my worse dreams, it just got worse and worse to the point where I started to feel helpless. I couldn’t complete my work in time, I didn’t get any sunlight exposure, my eyes were getting weak, my body felt dehydrated. My body just stopped working. I got scared when I looked at myself in the mirror because I couldn’t recognize my face.
I myself have been a victim so I know how badly it affects and consumes your whole livelihood. It is a scientific rule that humans and most animals should sleep at night and stay awake during the day doing whatever they need to do. We are systemic in that way, so when that system is off, slowly it consumes you too, and ultimately you will break down.
Then one fine day I decided this needs to stop and the only person who can help me is myself. That day I realized how far my sleep schedule has gone wrong. And I knew it’d be very hard to get myself back on track. But the determination and acceptance are all one needs to make changes happen.
Here are the habits I started practicing in order to get myself back to the healthier sleep cycle I had before.
Step 1: Pulling an all-nighter to come back to the correct schedule.
So, normally I used to sleep at 11 am in the morning and wake up at 10 pm. So that means I slept for 11 hours, but when I woke up I still felt like a zombie. My brain didn’t function, I was always tired and irritated, couldn’t focus on anything. It even took a toll on my work and I don’t know how I wasn’t fired from my day job. This was during remote working. And the first step I took was to pull an all-nighter and not sleep in the next cycle. Meaning I woke up at 10 pm and stayed awake till 10-11 pm the next day waiting to sleep in time. It was very hard but it was the first step that leads to my recovery.
To be honest, there are repercussions, you may not get up in time because your body needs that sleep, but trust me it will slowly start to get better. The first few times will be hard but it’s definitely worth a try.
Step 2: You gotta keep away your phone, hit the light off, & fix the perfect room temperature.
What you wanna do is sleep in time and never even once wake up for anything until it’s time for breakfast in the morning. So you need to just stop looking at your phone. Turn the lights off, it helps. And also turn on your AC or fan at the right temperature you need to before you sleep so that it doesn’t become an excuse to wake up later.
Step 3: Exercise! I know you’re thinking, what does it have to do with sleeping, you’ll know.
Before remote working, your life was simpler and way more active. You go to work, you meet people, you talk, you come back, you’re slammed! This exhausts your body because of the physical activity and ultimately gives you a good night’s sleep. So now your gonna slowly try to mimic that pattern. Your gonna exercise for at least half an hour daily, at any choice of time, morning is always better. This will burn out your energy and will make you wanna sleep early, you’ll start feeling droopy when the clock hits 7 pm. I swear!
Step 4: Eat on time. Plan your meal and eat it on time.
This was a tip my mom gave me over the phone. She said, “If you wanna sleep on time eat on time”. It sounded so simple, but man she was right! The ideal time for dinner is 7 pm but it can vary from 7 pm – 10 pm. The main aim is to eat at least 2 hours before your desired sleeping time. What food does is, once you get your fuel for the day, your body needs time to digest it and absorb it, and when that process starts you start to feel heavy and drowsy, and miraculously it worked.
Step 5: Lastly but not least, avoid napping at irregular intervals.
Oh, your gonna need more than motivation to do this. Your brain will trick you, and you might give up a few times. But it’s okay, you can keep fighting it and you will win this. Just don’t nap, even if you do, keep multiple alarms to wake you up, and not longer than an hour. Once your brain is in shape to not needing naps, your recovery will be just next door.
I hope it works for you the way it did for me. I am still recovering and almost out of it 100% so I’m really happy with the outcome. These are my methods and if someone benefits from them I’m more than happy to oblige.
Stop searching more for ‘how to fix a sleeping schedule’ and just try to implement the above steps, they have worked for me and might also work for you. Have a good night’s sleep. Now! Go! Sleep!