Adjusting Sleep Patterns: Quick, Effective Strategies For Success

Sleep is essential for our mental health and overall well-being. However, due to various factors, such as lifestyle choices, work schedules, and travel, our sleep patterns can get disrupted, leading to poor sleep quality and even chronic health issues. The good news is that we can retrain our bodies to adjust to a new sleep schedule and improve our sleep hygiene. This process may take some time, especially if you have had the same sleep habits for years, but with consistency and patience, it can be achieved.

Avoid screens and blue light before bed

The blue light emitted by electronic devices such as computers, smartphones, and TVs can prevent the body from producing the sleep hormone melatonin. Melatonin is directly involved in sleep initiation. As such, it is important to avoid exposure to blue light before bed. Here are some tips to help you avoid screens and blue light before bed:

• Dim the brightness on your devices.
• Use apps or filters on your devices to block blue light.
• Wear orange-tinted glasses that block blue light. These are especially helpful if you work night shifts or play video games late at night.
• Avoid using your phone, tablet, or laptop for at least an hour before bed.
• If you like to wind down with some content, try reading a book or listening to music, podcasts, or audio meditations instead.
• Make sure your bedroom is dark. Use good curtains or blinds to keep out unwanted light.
• Keep clocks out of view and put your phone face down to avoid the light from the screen.

Exercise regularly, but not too close to bedtime

Exercise is beneficial for your body and mind, and it can also help you get a good night's sleep. However, it is important to be mindful of the timing and intensity of your workouts, as exercising too late in the day or engaging in strenuous activity can interfere with your sleep.

Listen to Your Body

While studies have shown that exercise improves sleep quality, the ideal time of day to work out may vary from person to person. Some people may find that exercising close to bedtime interferes with their sleep, while others may not experience any negative effects. Listen to your body and observe how your sleep is affected by the timing of your workouts. This will help you determine the best time of day for you to exercise.

Moderate-Intensity Exercise

If you choose to work out in the evening, opt for light to moderate-intensity activities. Examples include light to moderate weightlifting, yoga, or stretching. These types of exercises can help you fall asleep faster and improve your sleep quality. Aim for at least 30 minutes of moderate-intensity aerobic activity, such as a brisk walk or a gentle swim.

Avoid Vigorous Exercise Close to Bedtime

Strenuous physical activity close to bedtime can stimulate your nervous system and raise your heart rate, making it difficult to fall asleep. Avoid high-intensity workouts such as running, high-intensity interval training (HIIT), or heavy weightlifting within a few hours of bedtime. Give your body enough time to wind down after an intense workout.

Be Consistent

Regular exercise is key to maintaining a healthy sleep pattern. Strive for at least 150 minutes of moderate-intensity aerobic exercise each week. You can achieve this by working out for 30 minutes, 5 days a week. If you prefer higher-intensity workouts, aim for at least 75 minutes of vigorous-intensity activity per week, but make sure to finish these workouts well before your bedtime.

Allow Enough Time to Wind Down

After an evening workout, ensure you have at least 1 hour, preferably 90 minutes, before your bedtime. This gives your body time to relax and your core body temperature to drop, signalling to your body that it's time to sleep. During this time, you can incorporate relaxing activities into your bedtime routine, such as reading, listening to soothing music, or taking a warm bath.

Avoid caffeine, alcohol, and nicotine before bed

Caffeine, alcohol, and nicotine are stimulants that can negatively impact your sleep. Consuming these substances before bed can make it harder to fall asleep, lead to more disrupted sleep, and cause you to sleep more lightly. Caffeine is a stimulant that can stay in your system for up to 24 hours, so it's best to avoid it for at least four hours before bed. Alcohol may help you fall asleep initially, but it disrupts your sleep later in the night, causing more frequent awakenings, night sweats, nightmares, and headaches. Nicotine is a stimulant that can make it harder to fall asleep and stay asleep. It can also increase breathing disorders that impact sleep, such as asthma and sleep apnea.

Quitting these substances altogether is ideal, but if you're looking to change your sleep pattern in just one day, you should aim to avoid caffeine, alcohol, and nicotine for at least four hours before bedtime. This will give your body time to metabolise the substances and reduce their stimulating effects. If you usually consume large amounts of caffeine, consider gradually cutting down to avoid withdrawal symptoms like headaches, tiredness, and anxiety.

Establish a bedtime routine

Establishing a bedtime routine is a great way to improve your sleep quality and maintain your body's internal clock. Here are some tips to help you establish a bedtime routine and change your sleeping pattern in one day:

Start with a consistent sleep schedule: Pick a bedtime and wake-up time that you can stick to, offering ample time for the sleep you need. This schedule should remain consistent every day, even on weekends. It is important to be patient and give your body time to adjust to this new sleep schedule.

Gradual adjustments: If you are making significant changes to your sleep schedule, it is best to make gradual adjustments. You can make changes in 15 or 30-minute increments over a series of days. Focus first on establishing a fixed wake-up time and then work towards falling asleep at your desired bedtime using good sleep hygiene habits.

Wind-down period: Incorporate a wind-down period into your bedtime routine. Start winding down at least an hour before your desired bedtime. During this time, avoid electronic devices as the blue light emitted by them can disrupt sleep. Instead, engage in relaxing activities such as reading, listening to soft music, or practising meditation or yoga.

Relaxing environment: Create a relaxing sleep environment by ensuring your bedroom is dark, quiet, and maintained at a comfortable temperature. Consider using earplugs or white noise to block out any disturbing noises. Make your bed with comfortable bedding and ensure your mattress and pillows are supportive.

Healthy habits: Adopt healthy habits that promote better sleep. Avoid stimulants such as caffeine, nicotine, and alcohol close to bedtime. Limit your screen time before bed and instead, engage in activities that promote mental tranquility, such as reading or listening to soothing music. Regular physical exercise can also improve your sleep quality.

Seek sunlight in the morning

Morning sunlight is a powerful tool to reset your internal clock and help you wake up. Sunlight exposure in the morning can promote better synchronisation of your internal clock with the external environment. This is because light exposure decreases at night, prompting the brain to send signals to promote relaxation and sleep. Therefore, when you expose yourself to morning sunlight, you are signalling to your brain that it is time to be awake.

To use morning sunlight to your advantage, try to expose yourself to sunlight as soon as you wake up. If you can, go outside and soak in the natural sunlight. If you are unable to go outside, or if there is no sun, you can use special indoor lights to help. You can also open curtains or blinds to let the sunlight into your home.

If you are travelling across time zones, you can also use morning sunlight to help adjust your sleep schedule. Expose yourself to bright light as close to your "new" morning as possible, but not until about two hours before your "old" wake-up time. For example, if you are travelling east, avoid bright light in the evening, and instead seek out morning sunlight at your destination to help reset your internal clock.

Morning sunlight is not the only way to adjust your sleep schedule. You can also cut down on screen time in the evening, commit to physical activity, have a bedtime routine, be careful with naps, limit alcohol and caffeine, and cultivate an inviting sleep environment.

Frequently asked questions