5 Ways to Fix Your Sleep Schedule

5 Ways to Fix Your Sleep Schedule 

It is established that sleep is important to help you function everyday. Having a disrupted sleep schedule can be detrimental to your health. 

If you’re struggling in maintaining a sleep schedule, we gathered some tips to help you out.

1. Light matters. 

One way to fix your sleep schedule is through proper light exposure. Being exposed to light helps your brain to stop producing melatonin, which is a hormone responsible for sleep. 

This will immediately help you feel awake and alert. In the morning, you can start the day by opening your curtains or blinds and hanging out by the window

At night, you can help yourself fall asleep by dimming or turning off the lights. Avoid using your phone before sleeping so you can sleep better. 

2. Try relaxing activities. 

To help you sleep better, try to make time for relaxing activities. Stress and anxiety will keep you up at night, so try to manage it by doing activities that can help ease feelings of overwhelm. 

You can try activities such as stretching, yoga, or Pilates. You can also meditate, do deep breathing, journal your feelings and thoughts, or drink caffeine-free tea

3. Include exercise in your daily routine. 

Regular exercise will help you sleep better because it helps in melatonin production. Having enough exercise will improve sleep quality. 

You can start to hit the gyms and find the right one for you. Hiring a personal trainer is also popular these days in order to help you achieve specific fitness goals. 

Going to  studios for dance lessons or swimming are also great forms of exercise you can do. Just make sure to do these activities way before bedtime to avoid over stimulating your brain. 

4. Sleep in a quiet environment. 

It’s important to sleep in a quiet place because your brain is still receptive to sounds even when you’re asleep. To remove loud noises, turn off your television and turn your phone on silent. 

White noise can also help because it will mask environmental noise. You can buy a white noise machine or turn on the air conditioner or fan. 

5. Eat dinner early. 

Your eating habits also matter. Eating dinner late can delay sleep so make sure to eat at least two to three hours before sleeping. 

Eating dinner around the same time daily is also a good habit. Avoid eating heavy meals as well because these will take time to digest. 


Those are our quick tips for adjusting your sleep schedule. We hope we were able to help you out. 

Got any tips? Let us know in the comments. 

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