How To Get On An Earlier Sleep Schedule

If you normally wake up at 10 a m. Alter your sleep schedule gradually. The first few days of getting up earlier won t be easy but post snooze sleep isn t high quality.

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Jet lag pulling an all nighter and shift work can all mess up your sleep schedule and it can be hard to get on track.

How to get on an earlier sleep schedule. Whether you re dealing with jet lag night shift work or insomnia an inconsistent sleep schedule can impact your mood concentration and weight. In her sleep consulting practice she doesn t start trying to get babies on a schedule until they re at least four months old when their natural sleep rhythm starts to develop. Meanwhile jennifer garden an occupational therapist and founder of sleepdreams in vancouver waits till five or six months. But there are ways to fix your sleep schedule such as creating a bedtime.

Sleep specialists argue that the best way to change your sleep cycle is by making adjustments in 15 minute increments. If you are trying to go to bed substantially earlier like by an hour or two give yourself curfews in stages try bumping your bedtime 15 minutes earlier one week and then 30 minutes earlier the next week and so on. But you can re tune your sleep cycle to get. Having a normal sleep schedule meaning you go to bed and wake up around the same time every day can help your body clock sync up with when you need to feel awake and when you want to feel sleepy.

For example if you ve been sleeping at 2 am every night and you re working to get back to sleeping at 10 pm it s going to take more than two weeks to completely adjust your sleeping habits if you sleep 15 minutes earlier every night. But when new job hours force you to turn in and wake up a lot earlier or later than before getting your sleep schedule to follow suit is. Work out earlier in the day. This content was created by the national sleep foundation.

But want to start waking up at 5 a m this isn t going to happen overnight. Instead set your alarm to the time that you actually need to get up and remember that it may take a few minutes for your body to adjust to a daytime rhythm. As you get used to this new sleep schedule in small increments your body will naturally start to get used to it slowly and it ll get easier by the day.