Sleep disorders are a problem for many people due to busy everyday life, stress, and overwork. In this article, you will learn how to quickly and effectively adjust your sleep pattern.
Wake up and go to bed at the same time
Consistency is important for a consistent sleep pattern.
Waking up at the same time and going to bed at the same time is essential even on weekends.
This is the most effective way to adjust your sleep schedule.
Therefore, you will feel sleepy, and vice versa, the desire to wake up at the same time.
Skip daytime naps
Even if you are very tired or have not had enough sleep, the best option is to go to bed early in the evening.
Daytime naps can push back your bedtime and disrupt your usual waking routine.
Go in for sports
Physical activity is good for improving your emotional state.
Spend more time outdoors, in the sun.
Go for a walk 2-3 hours before bed.
Use the bed only for sleeping
For the sleep schedule, it is important not to use the bed for meals, watching TV shows and just relaxing.
Use other places in your house for these purposes, but not the bed.
The fact is that the brain should associate the bed with sleep, and no other activity.
Stop using gadgets before bed
Blue light from the screens of phones and laptops signals the brain to wake up.
Therefore, after scrolling through the tape, it is harder to fall asleep.
In addition, on the Internet, you may stumble upon content that will cause you a strong emotional reaction. It also greatly interferes with sleep.
