How to Fix Sleep Schedule Before Summer

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Summer is just around the corner, which means higher temperatures and light that lingers a bit longer into the night. And while some people may associate these things with fun days spent with friends and family, they actually can have a negative effect on sleep.

Our circadian rhythms – our body’s natural sleep/wake cycles–are accustomed to staying awake when we experience sunlight, and rising heat increases the likelihood that we’ll wake up at night.

For those who already struggle with sleep, summer can complicate attempts to get high-quality rest. So, learning tactics to fix sleep schedule problems will set you up for the summer!

How to Fix Sleep Schedule Problems: 5 Steps

Below, we’ll get into some science-backed ways many people can improve their sleep quality. However, not all sleep problems stem from the same issue. If you find yourself consistently unable to get enough sleep, or if you find yourself waking up exhausted, talk to your doctor, as there may be underlying medical issues.

That said, the techniques below work for many people who struggle to get some solid shut-eye!

1. Get in a Routine

As mentioned above, our bodies operate on a natural sleeping and waking rhythm. So, maintaining a solid sleep routine serves as a great way to tell your body when it’s time to get some rest. Here are the hallmarks of a great sleep routine:

Start winding down at around the same time every day. Research shows that people who go to sleep and wake up at the same time every day reap more sleep benefits than those who don’t.
Put away your phone, computer, or tablet at least 30 minutes before heading to bed. Blue light from your device’s screen keeps you awake.
Do something relaxing before bed, such as taking a bath or meditating. or even engaging in a nighttime skincare or beauty routine.

Still, getting great sleep often begins earlier in the day, long before you’re thinking about going to bed. In fact, our choices throughout the day can impact how we sleep. Here are some things to avoid before bedtime to fix sleep schedule:

Large meals
Alcohol and caffeine (these can cause fragmented sleep)
Exercise: While exercise is considered essential for an overall healthy lifestyle and can burn off excess energy, you get a surge of adrenaline and endorphins when you exercise, making you feel more awake and alert. For the best results, exercise at least 2 hours before bedtime.

2. Create a Relaxing Atmosphere

man sleeping fix sleep schedule — Photo by Tânia Mousinho on Unsplash

Good sleep doesn’t happen wherever, whenever. In fact, curating your bedroom so that it’s ready to give you comfortable, uninterrupted sleep can change how much rest you get and fix sleep schedule for good. Factors such as light exposure and the temperature of the room may cause you to struggle to fall asleep or prevent you from getting good sleep.

When it comes to sleep and ways to fix sleep schedule, our bodies respond to sunlight and artificial light in a somewhat similar way; we stay up. So, when you create your sleep space, focus on limiting your exposure to any kind of light. Get blackout curtains that make it more difficult for light to seep through. Wearing a sleep mask provides an additional barrier for light to get through, enabling you to sleep longer and later. If you must have a little light, get a plugged-in night light rather than turning on any overhead lights.

Overall, hot atmospheres cause people to get less good sleep than cool atmospheres. Our bodies naturally have a temperature drop when we sleep, so cold temperatures enable that to happen. You can make your bedroom cooler in several different ways.

First, turn up your home’s air conditioning at night for a colder temperature all over the house. If you don’t prefer that type of chill, you can plug in some fans for additional control over how much air is on you. Finally, getting a cooling blanket will help you balance the perfect combination of coolness and warmth.

3. Buy the Right Mattress

bed mattress sleep fix sleep schedule — Photo by Slaapwijsheid.nl on Unsplash

Having the right mattress serves as the difference between a good night’s sleep and tossing and turning. If you don’t have the right support, you’ll experience less spinal support and more pressure points. Chances are, if you’re waking up sore in the morning, you might not have the right mattress.

Supportive doesn’t have to be stiff as a board, though. In fact, a combination of memory foam and supportive layers will give you the perfect combination of softness and support.

4. Drown Out Extraneous Sound

sound machine speaker fix sleep schedule — Photo by Lazar Gugleta on Unsplash

Unexpected sounds also cause unexpected sleep interruptions. So, minimizing noise should be a focus when you’re trying to fix sleep schedule issues. Putting on the right music or white noise helps you drown out the extra noises and enables you to have better sleep.

You shouldn’t just reach for any playlist, though. Instead, look for calm music (approximately 60-80 beats per minute). Classical music can be especially good for this.

If you find music too distracting, try putting on some white noise. There are many different types of white noise, ranging from gentle static to nature sounds (think rainfall).

5. Take Sleep Supplements

For some people, taking sleep supplements aids them in their trip to dreamland. Melatonin is a chemical that the body releases naturally, and it makes you feel sleepy. However, people who struggle to sleep sometimes benefit from taking melatonin supplements to kick in that drowsy feeling.

In addition, collagen improves sleep and cuts down on the number of times a person wakes up. One chemical in collagen, glycine, serves as a neurotransmitter and calms down the brain, priming it for sleep.

Getting the Most Out of Your Summer = Fix Sleep Schedule

get good sleep fix sleep schedule — Photo by Brett Jordan on Unsplash

When you fix sleep schedule problems, you set yourself up for having a better summer and insures you’ll feel well-rested for whatever the next months bring!

Did you know that seasonal affective disorder can impact people during the summer as well? If you struggle with SAD during the summer months, take a look at this information.