How To Fix A Sleep Schedule

Struggling to get a good night’s sleep? You’re not alone. Many of us find our sleep schedules disrupted by work, stress, or lifestyle changes. But don’t worry—resetting your sleep schedule is easier than you think. Here’s a simple guide to help you get back on track and enjoy better rest.

Understanding sleep schedules

What is a sleep schedule?

A sleep schedule is your body’s natural routine of sleeping and waking. It’s regulated by your circadian rhythm, which is influenced by factors like light and lifestyle.

Why it matters

A consistent sleep schedule is crucial for your health and productivity. Irregular sleep can lead to fatigue, difficulty concentrating, and several long-term health issues.

Assess your current sleep habits

Track your sleep patterns

To fix your sleep schedule, start by understanding your current habits. Use a sleep app or a diary to track when you go to bed and wake up, how often you wake up during the night, and how rested you feel in the morning.

Identify disruptors

Look for patterns that might be disrupting your sleep, such as:

Screen time: Too much exposure to screens before bed can affect your sleep.

Diet: Caffeine and heavy meals before bedtime can keep you awake.

Environment: Noise, light, and an uncomfortable bed can disrupt your sleep.

How to reset sleep schedule

1. Morning Sunlight Viewing

Better sleep starts first thing in the morning. Exposure to natural light in the early hours of the day helps regulate your circadian rhythm—improving both sleep, mood, and productivity.

Try Virtusan’s Morning Sunlight Viewing protocol to track how much lux you’re getting. Aim to spend at least 30 minutes outside each morning, which is about 10,000 lux.

2. Regular exercise

Physical activity, especially when done 3-4 times a week, can improve sleep quality. Aim for at least 30 minutes of moderate exercise, but avoid intense workouts close to bedtime.

3. Set a schedule and routine

To set a sleep schedule that works, start by choosing a bedtime and wake-up time that fit your lifestyle, aiming for 7-9 hours of sleep each night.

Adjust your schedule slowly by shifting your bedtime and wake-up time by 15-30 minutes each day until you reach your goal.

Remember, consistency is key—even on weekends.

4. Avoid blue light before bed

Blue light from screens—your phone, TV, computer—can interfere with your ability to fall asleep. Reduce screen time half an hour to an hour before bed. If it’s not possible to completely avoid screens before heading to bed, use blue light filters on your devices.

5. Don’t take naps

While naps might be tempting, they can disrupt your nighttime sleep. If you need to rejuvenate during the day, try a quick 10-minute NSDR (Non-Sleep Deep Rest) protocol. In just 10 minutes, you can enter deep rest, allowing you to focus better and stress less the rest of the day.

Alternatively, practice NSDR as part of your bedtime routine to help you fall asleep faster and deeper.

6. Meditate

Speaking of NSDR, other relaxation techniques, like meditations, can signal your body that it’s time to sleep.

Body Scan is a mindfulness meditation to do right before bed, helping you eliminate racing thoughts, relax, and fall asleep with ease.

7. Limit caffeine in the afternoon

Caffeine can stay in your system for hours, so it’s best to avoid it after lunch to prevent it from interfering with your sleep. If you crave a hot drink before heading to bed, opt for a chamomile tea instead.

8. Try intermittent fasting

Studies suggest that intermittent fasting can help regulate sleep patterns. Try not to eat during the hours you should be sleeping to help reset your circadian rhythm.

Avoid eating right before bed. Eating heavy meals or snacks late at night can interfere with your sleep. Try to finish eating at least 2-3 hours before bedtime.

9. Understand that it’s okay if you can’t sleep

Sometimes, worrying about not sleeping can make it harder to fall asleep. Practice relaxation techniques and understand that it’s okay to have occasional sleepless nights.

Conclusion

Fixing your sleep schedule takes a bit of effort, but the benefits are worth it. By making small changes and sticking to a routine, you can enjoy better sleep and improved health. Start making these changes today and feel the difference in your rest and productivity.

Download Virtusan today to help you on your journey to better sleep—and better health.

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