3285 Derry Rd W, Suite C2, Mississauga, ON L5N 7L7

Ways to Maintain a Healthy Sleep Schedule

A lack of sleep can be extremely detrimental to your quality of life. Without a healthy amount of sleep, you’ll feel sluggish and dazed through the day. The key to making sure you’re getting enough sleep every night is to maintain a healthy sleep schedule, which doesn’t have to be a difficult task. Here are some tips you can use to correct your sleep routine.

  1. Avoid Exposure to Blue Light 

You may enjoy playing on your phone or watching some television before bed, but if you want to maintain a healthy sleep schedule you need to avoid screens. Not only should you avoid screens, but it’s helpful to dim your household lights before bed. If you need something to do before going to sleep, pick an activity that will help you wind down like reading.

  1. Do Not Sleep In 

As tempting as it may be to get an extra hour of sleep if you have the time, doing so will result in you pushing your sleep schedule back. It is important to do your best to maintain the same routine on the weekends as the weekdays. Use an alarm all week long to make sure you’re maintaining your schedule.

  1. Use Light Therapy

If you find it difficult to get up in the morning you should try a dawn simulator. A dawn simulator is an alarm clock that wakes you up with bright light rather than by noise. Light therapy is used to simulate the sun and correct your circadian rhythm. If you are exposed to bright light in the morning, your body will produce melatonin at the correct time in order for you to be able to sleep at night.

  1. Do Not Exercise Before Bed 

While it may seem like a good idea to tire yourself out before bed with a work out, exercising will actually stimulate your body and keep you awake longer. It’s much more effective to work out earlier in the day. Although a regular exercise routine can help your sleep schedule, you need to work out long before it’s time to crawl into bed.

  1. Do Not Nap

No matter how tired you are, you need to push through your day. Taking naps during the day will result in you staying up longer. You can’t engage in any activity that is going to make it harder to sleep at night. If you feel like you’re nodding off through the course of the day, try to get up and move around. A light walk around the block might do the trick.

  1. Meditate Before Bed 

If you have difficulty falling asleep, you need to relax your mind and body. Meditation is the perfect way to do that. You can find plenty of free meditation guides online that will walk you through how to meditate. It may take some practice until you see the benefits of meditation but when you do, you’ll be able to clear your mind before bed.

If you are still having difficulty maintaining a regular sleep schedule after a few weeks of using these tips, it may be time to consult your doctor. Your doctor can refer you to a sleep specialist who can identify your issues and help you find a solution.

Categories

Top