Flipping Sleep Schedules: Mastering The Day And Night Switch

Sleep is essential for our physical and mental health, and a regular sleep routine is crucial for good sleep quality. However, many factors, such as jet lag, shift work, and electronic devices, can disrupt our sleep patterns. To improve sleep hygiene and reset your internal clock, it is important to plan your exposure to light, manage stress, and establish a consistent sleep schedule. Here are some strategies to help you adjust your sleep schedule and improve your overall sleep quality.

Plan your exposure to light

Light exposure is an essential influence on the body's circadian rhythm, which is closely aligned with the day-night cycle. When exposed to light, the brain stops producing melatonin, the sleep hormone, and sends signals associated with wakefulness. When light exposure decreases, the signals switch to promote relaxation and sleep.

Morning Light Exposure

• Open the curtains as soon as you wake up to let in natural light.
• Take a walk in the morning to get some morning sunshine. This helps reset your internal clock.
• Sit on your porch or in your garden to soak in the morning light.
• If you are unable to get natural light exposure, sit in front of a high-powered lamp for a short period. This is known as light therapy, which helps correct a misaligned circadian rhythm.

Evening and Night Light Exposure

• Avoid bright light in the evening, especially about two hours before and after your usual bedtime. Bright light during this time can delay your sleep phase, making you feel sleepy later and wake up later.
• Turn off or dim bright lights at night to signal to your brain that it's time to produce melatonin and prepare for sleep.
• Avoid looking at electronic screens from computers, smartphones, or television at least one to two hours before bedtime. The blue light from these devices can affect your circadian timing and stimulate your brain for several hours. If you must use these devices, dim the brightness or use blue-light filters and orange-tinted glasses to block the blue light.
• Wear dark sunglasses when leaving work if you work night shifts to minimize morning light exposure until after you have slept.

By planning your exposure to light, you can effectively flip your sleep schedule and improve your overall sleep quality.

Make time for relaxation

Making time for relaxation is a crucial part of improving your sleep quality. When you're stressed or anxious, your body produces more cortisol, the stress hormone. The higher the cortisol level, the more awake you feel. Therefore, creating a relaxing bedtime ritual may reduce stress and its negative effects on sleep.

• Focus on calming activities before bed, such as drinking caffeine-free tea.
• Avoid naps during the day, especially in the afternoon. Napping can disrupt your nighttime sleep. If you must nap, keep it under 30 minutes and before 3 pm.
• Exercise regularly. Research shows that regular exercise can help you sleep better. Aim for at least 30 minutes of moderate aerobic activity at least five times a week. However, avoid evening exercises as they can overstimulate your body. Instead, exercise at least 1-2 hours before bedtime.
• Create a quiet sleeping environment. Your brain continues to process sounds even while you sleep, so loud, distracting noises can disrupt your sleep. Consider turning off electronic devices or using the "silent" setting. Alternatively, you can use white noise to block out environmental noise.
• Be mindful of your eating patterns. Avoid heavy, high-fat meals close to bedtime as they can disrupt sleep and cause heartburn. Instead, opt for a light snack with carbs and protein.
• Limit alcohol and caffeine intake. Alcohol can disrupt your sleep and caffeine can make it difficult to fall asleep. Try to avoid these substances, especially in the late afternoon and evening.
• Establish a bedtime routine. Following a consistent routine will help your body recognize cues for sleep. This can include dimming the lights, reading, stretching, or listening to soothing music.

Adjust your eating patterns

Adjusting your eating patterns is an important part of flipping your sleep schedule. Here are some tips to help you with the process:

Eat your last meal 2 to 3 hours before bed

Eating a late dinner can delay sleep. By ensuring you finish your last meal at least 2 to 3 hours before bedtime, you give your body sufficient time to digest the food. This is particularly important if you're prone to heartburn or indigestion.

Aim for consistency

Try to eat dinner at the same time each day. This helps to establish a routine and gets your body used to a consistent schedule. Consistency is key when it comes to maintaining a healthy sleep routine.

Avoid heavy, high-fat meals

Heavy and high-fat meals can disrupt your sleep due to the time it takes to digest them. Opt for lighter, easier-to-digest options in the evening. This will help you feel more comfortable and relaxed as you prepare for sleep.

Choose the right bedtime snack

If you feel peckish before bed, opt for a light snack that combines carbs and protein, such as wheat toast with almond butter. Tart cherries or kiwis are also good choices, as they have been shown to promote sleep.

Consider skipping food just before bedtime

Fasting naturally occurs during sleep, and it may help you fall asleep. It puts your body in a "standby" mode, allowing it to focus on repair and regeneration. Additionally, if you skip food before bed, you're more likely to feel hungry in the morning, which can help you rise early and establish a regular sleep schedule.

Avoid caffeinated and alcoholic drinks

Caffeine and alcohol can negatively impact your sleep. Caffeine is a stimulant that takes several hours to wear off, so it's best to have your last cup of coffee or tea in the midafternoon. While a nightcap might make you feel drowsy, alcohol disrupts your sleep quality and circadian rhythm, making it difficult to sleep well.

Create a bedtime routine

Creating a bedtime routine is an essential part of maintaining a healthy sleep schedule. Here are some tips to help you create a bedtime routine:

Decide on a set bedtime and wake-up time

Pick a bedtime and wake-up time that allows you ample time for sleep and stick to it every day, even on weekends. This will help train your brain to naturally feel tired at bedtime. It's also important to be consistent and make only gradual adjustments to your sleep schedule, aligning it as closely with the day and night cycle as possible.

Put away electronics

Blue light from electronic devices like phones, tablets, and laptops can trick your brain into thinking it's daytime, suppressing the production of melatonin, the sleep hormone. Put away all electronics at least 30 minutes to an hour before bedtime, and if possible, avoid using them in the evening. Turn on your phone's red-light filter before your bedtime routine to minimize disruption if you do need to look at it.

Have a light snack or bedtime tea

Heavy meals and alcohol before bed can cause indigestion and disrupt your sleep. Instead, opt for a light snack like fruit or yogurt, or a non-caffeinated herbal tea with chamomile or lavender. These can help calm your mind and induce sleep.

Stretch, breathe, and relax

Practicing relaxation techniques like deep breathing, progressive muscle relaxation, or meditation can help release physical and mental tension. Mindfulness meditation, in particular, teaches you to accept your thoughts and manage your emotions, enabling sleep onset. Simple stretches or a massage before bed can also prevent cramping and improve sleep quality.

Write down a to-do list or journal

Journaling can be restorative, helping you sort out thoughts and feelings before bed. If journaling feels overwhelming, a simple to-do list for the following day can also help you fall asleep faster.

Prepare your bedroom

Make your bedroom a sleep oasis by keeping it cool, dark, and quiet. Set the thermostat between 65-68 degrees Fahrenheit, turn off noisy electronics, dim the lights, and use blackout curtains if necessary. Remove clutter and consider using an aromatherapy diffuser with soothing scents like lavender.

Exercise during the day

Moderate aerobic exercise, such as a brisk walk or an active yoga class, is a great way to get your heart rate up and tire your body out for better sleep. Aim for at least 30 minutes of this type of exercise, five times a week, to get the best results. You don't need to train for a marathon to improve your sleep! The key is to be consistent and to find an exercise routine that you enjoy and can stick to.

The timing of your workouts is also important. While some people may not be affected by exercising close to bedtime, others may find that the endorphins released during exercise keep them awake. If you find that exercise affects your sleep, try to finish your workouts at least 1-2 hours before bedtime to give your body time to wind down.

Exercising during the day can also help you reset your internal clock, especially if you're exposed to natural light at the same time. Morning walks or outdoor workouts can help expose you to natural light, which is a key factor in regulating your body's internal clock and promoting better sleep.

In addition to the direct sleep benefits, exercising during the day can also help stabilise your mood and decompress your mind, making it easier to transition to sleep when the time comes.

So, if you're looking to improve your sleep schedule, try incorporating moderate aerobic exercise during the day, preferably in the morning or early afternoon, and see how your body responds. Remember to be consistent and to give it time – you may not see results overnight, but with patience and dedication, you'll be well on your way to a better sleep schedule.

Frequently asked questions