5 Tips to Fix Your Sleep Schedule

We often try to wake up and fall asleep around the same time every day. Whether it be for your routine, or you just happen to be sleepy at the same time every day, having a set schedule is important for your body to get the same amount of rest every night. 

Every body follows a specific sleep pattern, referred to as the circadian rhythm. But what happens when that rhythm is off? As a matter of fact, our sleep-wake cycles are disrupted very easily, causing changes in behavior and mood [1]. Changes to your circadian rhythm can be caused by factors such as [1]:

• Artificial light 
• Electronics
• Caffeine
• Stress
• Alcohol

Essentially, your body’s internal clock is disrupted, making it harder for you to both fall asleep at night and wake up in the morning. A disrupted circadian rhythm can lead to lower quality sleep, causing an inability to fall deeper into sleep and minimizing rest [2]. 

So how can you readjust your circadian rhythm and set a sleep schedule? Here is a list of steps you can follow to give your body the right amount of rest.

Set a Bedtime

While it may be difficult to fall asleep earlier than usual, try setting back your sleep schedule a couple of minutes every night. For instance, go to bed fifteen minutes earlier today than you did yesterday. Add 10-15 more minutes of sleep every couple of nights until you meet your desired sleep time. By doing this in increments instead of all at once, you’re allowing your body to adjust to your new routine. 

Wake Up At the Same Time

Waking up is just as important part of your routine than going to bed. By waking up around the same time every day, your body can recognize this routine, eventually allowing your body to wake up without even setting an alarm. Sadly, sleeping in is also a disruption to your circadian rhythm, so try to wake up at the same time every day, even when you have no obligations. 

Try for 7-9 Hours of Sleep

It is recommended that adults get over seven hours of sleep every night. A lack of quality sleep can leave you feeling tired, moody, and can even cause sleeping disorders, such as snoring and insomnia [3]. As a result, stay within the recommended amount of sleep time and keep up with your sleep-and-wake schedule. 

Avoid… 

While this one may be obvious, it is still difficult to avoid: naps. Taking naps might help us power through long days, yet they are key factors in disrupting our circadian rhythm. Taking a mid-day nap results in the inability to fall asleep as soon as you get into bed at night. If you experience insomnia during the night, your afternoon nap might be keeping you from falling into deep sleep at bedtime [4]. 

Additionally, you should be avoiding electronic devices for at least thirty minutes before going to bed. Although this one might be difficult, it is very important to be able to fall asleep. Electronic devices emit blue light, tricking our brains into thinking they’re exposed to sunlight, therefore delaying the sleep process [5]. By avoiding naps and electronics before bedtime, your sleep quality and quantity may increase significantly. 

Invest in High-Quality Bedding

When it comes to bedding, the wrong materials can take part in causing low-quality sleep. Cotton tends to be heavy, absorbing moisture and causing night sweats that disrupt your sleep. Cosy House’s Luxury Bamboo Bed Sheets are made of extra-plush bamboo viscose blend, making for breathable and lightweight sheets to help you get one step closer to uninterrupted sleep.

Additionally, they have thermal-regulating properties, ensuring you stay cool throughout the night. Their ultra-soft bamboo viscose blend helps resist common non-living allergens and stains, helping you sleep through the night and wake up refreshed and well-rested. 

But how will you be able to enjoy your fresh sheets with a warm, flat pillow? Well, Cosy House has a solution for that too. Cosy House’s Luxury Bamboo Pillow is designed to provide cloud-like comfort while supporting your head and neck. Its hypoallergenic bamboo viscose case also helps ward off common non-living allergens, helping you wake up refreshed and without a stuffy nose. 

Put an end to the constant tossing and turning at night with the help of your favourite Cosy House Collection products. It’s easier to establish a routine when you can look forward to cuddling in bed with ultra-plush products! 

Get your rhythm back. Find out for yourself here! 

We've gone ahead & enclosed a 10% off coupon below for you to use if you'd like to take the plunge and try out our sheets for yourself! To shop our collection & get 10% OFF Use the code 'BLOG10' at checkout.

Sources: 

1. Robinson, B. (2022, March 31). What to do when your circadian rhythm is thrown out of whack. Sleep.com. Retrieved from https://www.sleep.com/sleep-health/circadian-rhythm  

2. Suni, E. (2022, April 8). What is circadian rhythm? Sleep Foundation. Retrieved from https://www.sleepfoundation.org/circadian-rhythm.  

3. Centers for Disease Control and Prevention. (2017, March 2). CDC - how much sleep do I need? - sleep and sleep disorders. Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html  

4. Mayo Foundation for Medical Education and Research. (2020, November 13). How to get a great nap. Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319  

5. Suni, E. (2022, March 11). Sleep quality: How to determine if you're getting poor sleep. Sleep Foundation. Retrieved from https://www.sleepfoundation.org/sleep-hygiene/how-to-determine-poor-quality-sleep