Adjusting Sleep Schedules: Days To Change Your Routine

Adjusting your sleep schedule can take anywhere from a few days to a few weeks, depending on various factors. The human clock can shift by about an hour or two per day, so adults should be able to adapt to minor changes fairly quickly. However, bigger adjustments, such as those required for shift work or international travel, can take longer. The key to adjusting your sleep schedule is to make small, gradual changes consistently. This involves shifting your sleep schedule by 15 to 30 minutes every few days, rather than making abrupt changes. Additionally, it is important to align your sleep schedule with your body's internal clock, or circadian rhythm, which is influenced by factors such as light exposure, meal times, and physical activity.

Light exposure

The Impact of Light on Circadian Rhythm

Light plays a crucial role in regulating the body's circadian rhythm, which is the internal 24-hour clock that signals when to be alert and when to rest. When light enters the eye, it is sensed by specialised cells in the retina, which send signals to the brain. The brain then sends signals to the body to control various functions according to the time of day. Exposure to light suppresses the production of melatonin, a hormone that promotes sleep, while darkness triggers its release, making you feel drowsy.

Natural Light and Artificial Light

While natural light is the primary influence on circadian rhythm, modern life, with its abundance of artificial light sources, can disrupt this natural cycle. Artificial light exposure in the evening or before bed can delay the release of melatonin and push back sleep times. Blue light, emitted by electronic devices like phones, tablets, and computers, has been found to have a particularly strong impact on melatonin levels and circadian rhythm.

Adjusting Your Sleep Schedule with Light

If you're looking to adjust your sleep schedule, light exposure can be a powerful tool. Here are some strategies to consider:

• Gradual adjustments: Instead of making sudden changes, adjust your sleep schedule gradually, shifting your sleep and wake times by an hour or less each day. This gives your body time to adapt to the new routine.
• Morning light exposure: To wake up earlier, get exposure to morning sunlight shortly after waking up. This helps reset your circadian rhythm and promotes earlier sleep times.
• Evening light exposure: If you want to stay up later, get light exposure in the evening or at night once you start feeling tired. However, be cautious as evening light exposure can easily push back sleep times.
• Light therapy: Light therapy lamps can be used to simulate morning light exposure, particularly in environments with limited natural light.
• Avoid blue light before bed: Reduce exposure to blue light from electronic devices within a few hours of bedtime. Use blue-light blocking glasses or device settings that reduce blue light emission.
• Consistency: Maintain a consistent sleep schedule, even on weekends. This helps reinforce your new sleep patterns and prevents confusion in your body's internal clock.

Jet lag

The key to overcoming jet lag is to get your body's circadian clock aligned with the sunrise and sunset schedule at your destination. Here are some tips to help you overcome jet lag:

• Adjust your sleep patterns before your trip: If travelling west, go to bed an hour or two later than usual. If travelling east, go to bed an hour or two earlier.
• Plan to arrive at your destination at least two days before any important events to give your body time to adjust.
• Eat smaller meals to avoid stomach aches and other stomach problems, which are common symptoms of jet lag.
• Avoid alcohol as it disrupts sleep.
• Use caffeine and exercise strategically to stay alert during the day, but avoid them in the evening.
• Stay hydrated by drinking plenty of water.
• Take short naps (no more than 15-20 minutes) during the day if you feel sleepy, but avoid napping too late in the day as this can disrupt your sleep at night.
• Get solid sleep before your trip by prioritising sleep in the nights leading up to your flight.
• Bring helpful accessories such as a sleep mask, earplugs, and comfortable clothes to reduce disruptions when sleeping in a new place.
• Avoid unnecessary stress, as it can impede quality sleep and worsen jet lag symptoms.
• Don't overschedule your first days at your destination to allow for enough sleep.
• Limit caffeine as it can make it difficult to fall asleep, especially if you have jet lag.
• Eat healthily and opt for lighter meals made up mostly of fruits and vegetables to prevent gastrointestinal disturbances.
• Stretch and exercise during the flight to prevent muscle stiffness and reduce the risk of blood clots.
• Exercise at your destination, as it can help align your circadian rhythm.

It's important to note that it can take one to two days per time zone crossed to adjust and overcome jet lag.

Sleep debt

To avoid sleep debt, it is important to learn how much sleep your body needs and improve your sleep hygiene. This includes keeping a sleep diary, developing a nighttime routine, reconsidering your daytime schedule, and making your bedroom more sleep-friendly. It is recommended that most adults get seven to nine hours of sleep per night, while teens and children need more. If you want to change your sleep schedule, it is best to do it gradually through 30-minute or 60-minute increments.

• Avoid caffeine and alcohol before bed, as they can interfere with your sleep quality.
• Establish a relaxing bedtime routine, such as turning off electronics, dimming the lights, and engaging in calming activities like reading or drinking caffeine-free tea.
• Exercise regularly, as it can help promote melatonin production and improve your sleep quality. However, avoid exercising too close to bedtime, as it may overstimulate your body.
• Create a quiet and comfortable sleeping environment by minimising noise, using earplugs or white noise, and maintaining a cool and dark bedroom.
• Adjust your eating patterns by eating your last meal 2-3 hours before bed and avoiding heavy or high-fat meals close to bedtime.
• Limit your exposure to light before bed, as it can affect your body's production of melatonin, the sleep hormone.
• Practise good sleep habits, such as not eating or looking at smart devices before bedtime, and incorporating relaxation techniques.

Chronotype

The external factors that influence chronotype include light exposure, geographical location, and cultural differences. For example, afternoon naps are more common in East Asian, Mediterranean, and South American countries than in the Western world.

It's important to note that chronotype is different from circadian rhythm. While chronotype refers to an individual's preference for certain activities at certain times, circadian rhythm refers to the day-to-day sleep-wake cycle. Circadian rhythm can be trained by adhering to a strict schedule, but chronotype exists on a more permanent basis and is difficult to change.

Age

The amount of sleep a person needs varies depending on their age. Here is a breakdown of the recommended sleep amounts by age:

• Newborns (birth to 3 months): Between 14 and 17 hours.
• Infants (4 months to 12 months): Between 12 and 16 hours (including naptime).
• Young children (ages 1 to 5): Between 10 and 14 hours (including naptime).
• School-aged children (ages 6 to 12): N/A
• Teenagers (ages 13 to 18): 7 to 9 hours.
• Adults (18 and older): 7 to 9 hours.

It is important to note that these sleep amounts are not universal and can vary from person to person. Some people may need more or less sleep than the recommended amounts. Additionally, personal circumstances and health status can also affect how much sleep a person needs. For example, people who are sick, recovering from an injury, or pregnant may require more sleep.

When it comes to adjusting sleep schedules, age can also be a factor. It can take older adults longer to shift their circadian rhythms. Teenagers are naturally more inclined to be night owls, and as people age, they tend to become early birds. If you are trying to adjust your sleep schedule against the grain of your age group, it may take longer to make the change.

Overall, getting enough sleep is crucial for maintaining physical and mental health. Sleep allows the body and brain to rest, repair, and recover. It also helps with energy conservation, self-repair, and brain maintenance. By prioritizing sleep and making gradual, consistent adjustments to your sleep schedule, you can improve your sleep quality and overall well-being.

Frequently asked questions