5 Easy Ways to Fix Your Sleep Schedule for Maximum Productivity
When you don’t sleep right, you don’t work right — it’s as simple as that. You can have all the best intentions in the world for your next big presentation, but if you’re nodding off before you go into the conference room, you’re plan is sunk. That being said, it can be a total drag to fix sleep schedule — especially when dealing with work.
Don’t fret, we’ve got you covered. Here are ways to fix sleep schedules, fix a sleeping disorder, and how to change your sleeping pattern so that you’ll have maximum productivity at home and at the office. Get sleeping and Crush it
The Simple Plan for How to Fix Sleep Schedules
The goal here is to fix your sleep schedule as fast as possible, with as little physical disruption as possible. We’ll get into the details later, but here are the basics you need to know.
- Be consistent. The name of the game is to fall asleep every night at the same time.
- Don’t change plans on the weekends. Sleeping in a little is OK, but never more than an hour.
- Don’t take long naps. Any nap should be 15-20 minutes, and never longer than 30.
- No more caffeine after lunch. This is a big one, but the less caffeine the better.
- Give yourself time to sleep. You need 8 hours of rest a night, find ways to get it.
That’s it! Sure, there are some bigger ideas that we want to get into, but if you stick to this plan, you’re going to be falling asleep – and staying asleep – before you know it.
How Long Does it Take for Your Body to Adjust to a New Sleep Schedule?
This can be a big change for your body, so you’re going to need to be patient as you adjust to this new lifestyle. Basically, it’s going to take between two and three weeks to get the results you’re looking for. Like anything else fitness related, everyone’s body is a little different, but most should people should be able to get mind and body on the same page in that amount of time.
Just remember that you truly need to be patient. If you’ve been up late and only sleeping for four or five hours every night, your body might not fall asleep right when you want it to. You can combat this by coming up with a relaxing night time routine. Drink some tea, read a book, anything to help the transition so that you can learn how to fix sleep schedule with minimum turbulence.
What is a Sleep Schedule?
You know you want to sleep better, but what do we actually mean when we talk about a sleep schedule? Well, it’s pretty self-explanatory, but a sleep schedule is a pattern of sleeping and waking, usually referring to a regular pattern of sleeping and waking designed to promote health. Regular is the key word in this definition. We are looking for a consistent pattern of behavior so that our bodies can learn how to fix sleep schedules without too much prodding. Try to stick with the program and avoid supplements and sleep aids for a lasting change.
How Many Hours of Deep Sleep Should You Get at Night?
We answer this because it’s so closely related to the topic of fixing sleep. The main reason you want to fix your sleep is to guarantee that you’re getting the correct amount of hours in deep sleep. This is because your body’s best mental and physical healing goes down when you’re in your deepest sleep. A good sleep schedule will have you reaching that state approximately three times over the course of eight hours, for a total of around 4-5 hours of deep sleep. If you don’t have that schedule, you may significantly decrease that amount of time, or in some severe circumstances fail to reach REM sleep at all!
Don’t Give Up, Stick With the Plan
When learning how to fix sleep schedules, it’s important to remember that this is all a gradual process. Don’t expect that you’re going to be getting a solid eight hours from the first night you try it. The most important thing is to make the time to be lying in bed for eight hours a night, every single night.
That way you train your body and brain to get on the same page and to recognize that those hours are times when you’re supposed to be resting. If you’re patient and kind to yourself, we’re sure that you’ll see results before you know it. Eventually, you’ll probably be able to wake at a consistent time without even using an alarm clock! Just remember to keep a positive attitude, you’re going to love the energy and focus you have when you’re rocking eight solid hours of sleep a night. When you learn how to fix sleep schedules, you’re not just teaching yourself how to sleep — you’re teaching yourself how to live.
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