We’ve all been there, awake till the early hours of the morning and you know you have to be up soon. You haven’t been to sleep yet and now you’re going to only have a couple of hours of sleep. What do you do? Well, we’ve got 5 ways that can help you fix your sleep schedule!
1. Eat early
A late dinner can delay sleep, so eat your last meal two to three hours before bed. This will give your body enough time to digest the meal. By eating dinner around the same time, each day will also get your body used to a routine.
Make sure you understand what foods keep you up. Most importantly high-fat meals might disrupt sleep because they take a while to digest.
If your still up and your hunger is keep you awake we’ve found the best foods for sleep include a combination of carbs and protein, such as brown bread toast and almond butter.
Avoid caffeinated drinks like coffee, tea, or energy drinks. As a stimulant, caffeine takes several hours to wear off, so have your last cup before mid-afternoon.
2. Stay cool in bed
Just before bedtime, your body temperature drops to prepare for sleep.
A cool bedroom temperature between 15 to 19°C will help you feel comfortable and doze off.
A 2012 study from the National Institutes of Health in the US found that the temperature of the room where you sleep is one of the most important factors in achieving quality sleep.
Another great way of keeping cool In the bedroom is by having a mattress that includes cooling properties, this includes beds with natural fillings like wool as they have body temperature regulating features.
As well as this, you can also find mattresses that have temperature regulating gels inside that help withdraw any heat from the body keeping you at the optimal cool temperature
3. Ensure your comfortable
A comfortable bed is the best sleeping environment for a good night’s rest.
Our sleep experts suggest replacing your mattresses every 8 years and pillows every two years.
You should also get a new mattress or pillow if you wake up feeling stiff, or if you feel more comfortable sleeping on a bed away from home.
The firmness of your mattresses and pillows is up to you. But if your mattress is saggy and your pillows are lumpy, it’s time for a replacement.
4. Avoid Noise
A quiet sleeping environment is a must for a good night’s rest.
Your brain continues to process sounds, even as you snooze. Loud, distracting noises can make it difficult to fall asleep or stay asleep.
To remove loud noises, keep your TV out of the bedroom and turn it off before bedtime. Turn off your phone or use the “silent” setting.
If you live in a noisy neighbourhood, white noise can help you get quality sleep.
White noise is a soothing, steady sound that masks environmental noise. You can create white noise by using a:
- air conditioner
- air purifier
- white noise machine
5. Skip naps
If your sleep schedule is out of sync, avoid naps during the day. Napping can make it difficult to go back to sleep at night.
Long naps might also cause grogginess, which is the result of waking up from deep sleep.
If you must nap, aim for less than 30 minutes. It’s also best to nap before 3 p.m. so your nighttime sleep isn’t disrupted.