Shift Your Sleep Schedule With These Tips
By Rachel Carver
Quality sleep is an essential part of our overall health. Sometimes, the way to get better sleep is to shift your sleep schedule. But this is not always easy.
People do not always know the best ways to ensure we get proper sleep. We can actually decrease the quality of our sleep if we implement the wrong strategies.
Here's how to set your sleep schedule and get the most out of your shut-eye.
Wake up at the Same Time Each Day
We often focus on setting a bedtime. This can result in spending a few hours tossing and turning before you fall asleep. Instead, focus on getting up at the same time every morning. This might make for some tired mornings, but it will eventually make it easier to fall asleep at night.
Determine Your Chronotype
We are told it is better to go to sleep early to get an early start to your day. However, people have different body clocks, or chronotypes. For some people, staying up later and waking up later is actually better for them.
Your chronotype can also change as you age. The American Academy of Sleep Medicine recommends middle and high schools do not start classes before 8:30 to give teenagers, who usually biologically prefer to stay up later, get enough sleep. Conversely, older adults usually wake up earlier.
Think about your chronotype. Don't try to change your sleep schedule just because you think it might be better.
Avoid Bedtime Workouts
You can tire yourself out in a healthy way by exercising in the evening. However, exercise increases your core body temperature, increases your heart rate, and stimulates your nervous system. Because of these factors, it is recommended to avoid exercising right before bedtime. Try to finish your workout at least two hours before you want to be asleep.
Start Slow
Don't make too many schedule changes too quickly. If you want to start waking up earlier, adjust the time in small increments. To wake up two hours earlier, begin this change by waking up 15 minutes earlier each morning until you are at your desired time.
Implement a Wind-Down Routine
You want to actively prepare yourself for sleep, especially if you are trying to shift to an earlier bedtime. Here are some relaxing practices to incorporate into getting ready for bed.
- Shower for 10 minutes
- Record your thoughts in a journal to empty your mind
- Read a paper book
- Meditate
Head to The Joint Chiropractic clinic near you to learn more about quality sleep and other wellness tips. The Joint's affordable pricing and walk-in appointments make care convenient and accessible to everyone.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Temple, Tex.