How To Get On A Sleep Schedule As A Busy Adult

Getting the required amount of sleep as an adult can be hard. Our lives are filled with constant distractions and responsibilities, and often sleep is the thing that suffers to make room for it all. As an adult, we’re supposed to get at least 7-8 hours of restful seep each night, did you know that? Now ask yourself, how many hours do you get? Probably not 7, and definitely not 8.

But how can you get on a proper sleep schedule and stick to it? There are a few techniques, some better than others. But we’ll list the most common ways here for you to try out. With these 6 simple steps, you should have yourself programmed into a proper sleep routine in no time.

1) Remain consistent

2) Take small steps

3) Lights Out

4) Wake up to the sun

5) Stop snoozing

6) No more late-night eating

Things You Need to Help Along the Way

• A loud alarm clock

A loud sounding alarm will be sure to wake you in the morning. Some are made with “gentle” sounds, so be sure you have one that’s good and loud.

• Oodles of patience

Like anything in this world, nothing happens overnight. So keep that in mind when trying to make a major life change like this.

• A sleep mask

You know those satin masks that cover your eyes while sleeping? They’re not as silly as they look. They can really help in this situation, especially if you have a bright room.

If you follow these steps, you should be able to ease yourself into a sleep routine without really noticing. Perfect for those who have a busy life.

Step One: Remain Consistent

Our bodies are developed to have something called an eternal clock. It’s true. By doing things a certain way, at certain times each day, you’re actually programming your body like a clock. Your body knows when to wake up and when to go to sleep as well as when mealtimes are. Funny, isn’t it? We’re no more than machines. But any machine can be reprogrammed.

READ Lack of Sleep Increases Weight Gain

So if you find yourself sleeping into late, not able to wake on time, and you’re then staying up late at night, you need a better sleep schedule. You need what scientists call a circadian rhythm.

Start going to bed at the same time each night, and then waking at the same time each morning. It will be hard at first, especially the waking up part, but after one week, your body will be reprogrammed.

Step By Step On What To Do And How To Fight Insomnia 

Step Two: Take Small Steps

Nothing happens quickly, not anything worth doing, anyway. If you want to get on a better sleep routine and stick to it then you should take small baby steps to success. Don’t jump right in and force yourself to go to bed one or two hours earlier than normal. You’ll just lay there, staring at the ceiling for two hours before your brain says, “okay, bedtime”.

Instead, ease into it. Go to bed 15 minutes early each night for one week. Then increase by another 15 minutes the following week after. Your body won’t even notice, and you’ll slowly trick it into a better sleep pattern.

Step Three: Lights Out

Have you ever felt tired, went to bed, only to lay there unable to fall asleep? Then there’s probably other factors affecting your sleep behavior, things that aren’t your fault. Check your bedroom. Does it have bright city lights shining in through the windows? Maybe it’s full of bright colors or there’s tons of technology sitting around.

If this is the case, then get rid of it all. Chuck the bright colors, get some black out curtains, and remove any devices from your bedroom. Without these distractions, you’ll find yourself able to fall asleep much easier. Also, this is where a good sleep mask comes into play.

Step Four: Wake Up to the Sun

You should go to bed in the dark and wake up in the light, scientists say. And they’re right. Our bodies are already programmed to know when the sun rises, so use that to your advantage. When your alarm goes off, don’t ignore it and roll over. Instead, get up, open your curtains and say hello to the morning sun. This ignites so many things in the brain to help with your sleep schedule programming. Take it one step further and go sit on your patio or balcony with your morning coffee. The fresh air will awaken your body and mind.

Step Five: Stop Snoozing

I’m talking about the snooze button. If you find yourself hitting the snooze feature on your alarm clock more than once each morning, then you need to stop it altogether. Snoozing and letting your body fall back asleep for five minutes is far worse than getting no sleep at all. It makes it harder to adjust and will ruin your hard work with trying to get on a sleep schedule.

Instead, get yourself an alarm without a snooze, or just place the one you have further away and out of reach. This will force you to get up out of bed to turn it off, and by then, you may as well just stay up.

READ Relaxation Techniques For Sleep Disorders

Step Six: No More Late-Night Eating

Sorry snackers, but this is reality. You should never go to bed with food in your stomach. Your body needs to be awake to digest it and that’s not something you should do while sleeping. Eating before bed is also bad for your health as it causes weight problems and heart issues.

Instead, try and have a large meal for supper, at least 3 hours before bed, and pack it full of protein. This will help to curb your snack cravings at night and allow you to go to bed without caving.

Conclusion

I hope this article helped you out. When I found myself overworked and sleeping far less than I should with two small kids at home, I was desperate for a solution. But I followed these steps and got myself on a good schedule. It takes time, so don’t be discouraged. Stick with it. Your body will thank you.