Adjust Your Schedule Gradually: When you need to change your sleep schedule, it's best to make adjustments little-by-little and over time with a maximum difference of 1-2 hours per night6. This allows your body to get used to the changes so that following your new schedule is more sustainable.
Crafting a Pre-Bed Routine
If you have a hard time falling asleep, it's natural to think that the problem starts when you lie down in bed. In reality, though, the lead-up to bedtime plays a crucial role in preparing you to fall asleep quickly and effortlessly.
Poor pre-bed habits are a major contributor to insomnia and other sleep problems. Changing these habits can take time, but the effort can pay off by making you more relaxed and ready to fall asleep when bedtime rolls around.
As much as possible, try to create a consistent routine that you follow each night because this helps reinforce healthy habits and signals to mind and body that bedtime is approaching. As part of that routine, incorporate these three tips:
Wind Down For At Least 30 Minutes: It's much easier to doze off smoothly if you are at-ease. Quiet reading, low-impact stretching, listening to soothing music, and relaxation exercises are examples of ways to get into the right frame of mind for sleep.
Lower the Lights: Avoiding bright light can help you transition to bedtime and contribute to your body's production of melatonin, a hormone that promotes sleep.
Disconnect From Devices: Tablets, cell phones, and laptops can keep your brain wired, making it hard to truly wind down. The light from these devices can also suppress your natural production of melatonin. As much as possible, try to disconnect for 30 minutes or more before going to bed.
Fostering Pro-Sleep Habits During the Day
Setting the table for high-quality sleep is an all-day affair. A handful of steps that you can take during the day can pave the way for better sleep at night.
See the Light of Day: Our internal clocks8 are regulated by light exposure. Sunlight has the strongest effect, so try to take in daylight by getting outside or opening up windows or blinds to natural light. Getting a dose of daylight early in the day can help normalize your circadian rhythm. If natural light isn't an option, you can talk with your doctor about using a light therapy box.
