How to get back into a regular sleep schedule

Are you finding it hard to get back into a regular sleep schedule following the holiday season? Many people find it hard to readjust to normality, especially in the sleep department. Here are a few ways to reset your body clocks and boost your back-to-work energy levels.

Have you ever heard of the circadian rhythm? It’s your bodies natural clock that dictates your energy levels. There is a way in which you can influence this. Waking up to natural light helps your body’s clock synchronise with time. Getting up and going for a walk in the morning is an excellent way to wake your body up naturally. On top of this, it is recommended that one hour before going to bed, you do not watch any screens. This builds on the idea that when it’s light, you’re awake and active, and when it’s dark, you are winding down for the night.

Another way in which you can influence your sleeping pattern is to avoid caffeine and alcohol at certain times. Everyone is slightly different, but the general rule of thumb is to avoid caffeine from around midday. Although alcohol is classified as a “depressant”—wherein your senses are reduced, it can act as a stimulant when consumed in excess. Avoid drinking excess amounts of alcohol prior to sleeping to get into healthy sleep habits.

Setting a consistent alarm is a great way to get into good sleeping habits, too. Regularity helps your body to get into a natural rhythm—waking up to an alarm at the same time each day will help you readjust to an earlier start.

Avoiding naps will help you find sleep routine. Falling asleep in the afternoon can be one of the most rewarding experiences in the short-term but having a power nap can mean that your body is confused, and you may not be able to sleep as well at night. Try and avoid dozing off so that your energy levels are more consistent throughout each day.

A combination of these should help your body to readjust to consistent starts to the day. It can take anywhere from three weeks to two months to kick a bad habit; hopefully, your sleep schedule catches up a little quicker.