Beginning a new year with a sleep schedule that’s completely out of whack can be challenging, especially as you assimilate back into daily work life post-holidays. While there are sleep aids you can utilize to get yourself back on track, these solutions are natural and effective.
Limit Night-time Activities
Winding down for the night isn’t always a cakewalk, especially if you aren’t feeling tired. For many, watching TV in bed, eating in bed, or working from the bedroom are totally normal habits.
While this may seem fine during the day, when nighttime rolls around and you crawl into bed, your mind doesn’t automatically begin to shut down. Instead, because your bedroom is associated with activity, it’s harder for you to quiet your mind and get the rest you need.
Remove other activities from the bedroom so that when your head hits the pillow, your body knows it’s time for sleep.
Build a Workout Schedule
Physical activity is actually one of the best ways to ensure you’re well-rested. Not only does physical activity improve the quality of your sleep, but it also is proven to increase your energy levels during the day. Just be sure you work out at least a couple hours before bed so that those exercise endorphins don’t keep you up! Stretching or light yoga in your living room, on the other hand, is perfect before bed!
Develop a Routine
If you are going to bed at irregular times, you’re bound to encounter issues with your sleep schedule, as your body isn’t naturally ready for bed at any one time. For those with relatively consistent schedules, you should be developing a nighttime routine that’s realistic, meaning you can stick to it for the long term.
Melatonin
Developing a sleep routine might feel impossible at first, at which point a mild sleep aid may be necessary. Melatonin is a natural hormone that has a significant role in your sleep-wake cycle. Taking melatonin supplements can aid the hormone in regulating your sleep schedule.
While this isn’t a long-term solution, taking melatonin supplements before bed to help you transition into your new routine ensures you miss minimal, sacred hours of sleep, all while promoting healthier sleeping habits for the future.
Ditch the Devices
Television, phones, tablets, e-readers, computers: the list goes on and on. Using light-emitting devices before bed is a habit that can seriously inhibit good sleep.
These devices are all stimulating to your brain, which means it’s harder to fall asleep when using them. At least one hour before bed, turn off all of your screens and instead unwind with a good book. Trust us—you’ll be asleep in no time.
Keep it Chill
You have probably noticed that a hot room isn’t conducive to great sleeping patterns. Whether you’re constantly grappling with whether or not to use the comforter, removing layers of clothing throughout the night, or feeling too hot to fall asleep, you’ll notice that temperature matters for your sleep schedule.
An average temperature of 65 degrees is scientifically optimal for a good night’s rest. If you have a hard time falling asleep at night, it might be time to adjust the thermostat.
Regardless of your sleep schedule, these natural solutions will have your sleeping patterns remedied in no time. Just exercise a little patience and stick as close to your new routine as possible, and you’ll be feeling well-rested from here on out.