8 Tips On How To Fix Your Sleep Schedule

We all have a built in internal clock that dictates our circadian rhythm. It helps us fall asleep each night and wake up the next day. Once disrupted, its harder to fall asleep and wake up which makes us become groggy, irritated, and unpleasant.

Any change in sleep schedule will upset your circadian rhythm requiring it to be reset.

Since it takes three days to adjust to your new schedule, you want to start adjusting accordingly so you can feel your best. No one wants to feel like garbage the first three days of their vacation or a new job.

When starting your sleep schedule adjustment, make sure to use the sleep calculator to find your new bedtime based on the new wake time.

These sleep tips are good for:

• Adjusting to daylight savings
• Changing time zones due to travel
• Moving to a new time zone
• Schedule changes at work
• Starting a new job
• Getting a regular sleep schedule can help with depression

"Americans do not sleep enough to adequately fuel their power-packed days," said Terry Cralle, registered nurse and certified clinical sleep educator. "We are all aware of the benefits of a good night's sleep, yet at the end of the day (literally), we aren't following proven sleep tips and making the necessary adjustments to improve our overall sleep health."

Cralle recommends proactively preparing for any sleep schedule change by making long-term lifestyle modifications that will help you adjust to new schedules. She offers the following eight tips to help adjust:

1. Replace Every 8—To ensure a good night's sleep, replace your mattress every eight years. Your mattress can nearly double in weight over that time, which can contribute to stiffness and numbness when you wake up, as well aggravate allergies and asthma. If you aren't sure how old your mattress is, check the tag.
2. Medit8—If you sleep poorly due to stress, a few minutes of quiet time via meditation and other mind-relaxing tactics are a great way to begin your bedtime routine. Meditate while visualizing a calm environment and turn on soft music, which can lower your blood pressure and relax your mind and body.
3. Activ8 your Heart R8—A 2011 study reported on by the National Sleep Foundation found that people who exercise get a better night's sleep. Plus, exercise can lift your mood, keep you more alert during the day, increase productivity and improve your overall physical health. Find an activity that you enjoy and make a habit of doing it regularly. It could be yoga, jogging, Zumba or hiking – it doesn't matter what it is, as long as you keep moving!
4. Elimin8—Replace foods full of complex carbohydrates, sugar and other toxins with healthy fruits, veggies, proteins and grains. Healthy foods help us in sleeping longer, so skip the mid-afternoon sugar rush and reach for an apple instead.
5. Decaffein8—Sleep and caffeine have a complicated relationship. The more tired you are; the more caffeine you tend to consume, but all that java makes it harder for you to fall asleep at night. Implement a mid-afternoon cutoff time for any caffeinated food or drinks and try to consume your most caffeinated beverage first thing in the morning.
6. Deactiv8—Today our world runs on electronics, including mobile phones, iPads and HD TVs. Research proves that viewing electronics before bed wreaks havoc on your sleep patterns, actually stimulating the mind, rather than relaxing it. Pre-sleep alternatives are reading, writing in a journal or meditating. Also, try a good old fashioned alarm clock rather than your smart phone to avoid the temptation to power up before bed.
7. Rejuven8—Napping has several benefits including increased alertness, enhanced productivity and reduced mistakes and accidents. If you can fit one into your schedule, a 20 or 30-minute nap in a restful sleep environment can rejuvenate your day. However, it is important to nap smart so it does not disrupt to sleep you get at night.
8. Regul8—To continually get a good night's sleep, dedicate yourself to a healthy sleep routine. By regulating the number of hours you sleep each night with a consistent bedtime and wake time, you will reinforce your body's sleep-wake cycle and have more energy when your alarm rings. Aim for seven and a half hours of sleep a night, make an effort to go to bed at the same time each night and establish a routine that lets your body know when it's time to wind down.

Changing your sleep schedule is always difficult but these 8 tips will ease the pain so you can get back to feeling your best as soon as possible.