Fixing Sleep Schedules: Staying Up All Day

Staying awake for a full day is not the best way to fix your sleep schedule. While it may be tempting to try to reset your body clock by staying awake until your desired bedtime, this method is not supported by scientific evidence. Instead, it may be more beneficial to make gradual changes to your sleep routine and prioritise sleep hygiene practices.

Avoid bright lights and screens before bed

Light is the most important external factor affecting sleep. Light plays a central role in regulating the body's internal clock, which signals when to be alert and when to rest.

Blue light, emitted by electronic devices, is particularly disruptive to sleep. It suppresses the production of melatonin, the sleep hormone. Even with your eyes closed, low levels of indoor light can affect your sleep.

To avoid the negative effects of screen time on sleep, try to avoid using your phone, tablet, or laptop for at least an hour before bed. If you can't avoid screen time, use a blue light filter and keep the brightness low. You can also try wearing blue light-blocking glasses, which have been proven to increase melatonin levels and improve sleep quality.

In addition to blue light, the content you're consuming can also keep you awake. Avoid stressful or stimulating content, and opt for something relaxing instead.

It's also important to avoid bright lights before bed. Try dimming the lights in your home an hour or two before bedtime. If you can't avoid bright light, wear sunglasses to create the illusion of darkness for your brain.

Exercise in the morning

Morning exercise is a great way to fix your sleep schedule and promote healthy sleep. Here are some exercises you can do in the morning to help you stay awake throughout the day:

Cat-Cow:

This move is a great way to wake up every portion of the spine, preparing it for the day's activities. Start on all fours, with your hands directly under your shoulders and knees directly under your hips. Inhale and push your hips and shoulder blades back, lifting your chin and chest. Exhale and round your spine towards the ceiling like a cat. Do 10 reps.

Y Hold Into Handcuff Position:

This move helps to mobilise the tissues in the front of the body and activate the postural muscles in your upper back, helping you stand taller throughout the day. Lie facedown on the ground with your arms overhead in a Y position, thumbs up. Squeeze your upper back to lift your arms and chest off the floor. Hold for 10-15 seconds, then sweep your arms down and behind your lower back. Clasp your hands and squeeze your shoulder blades together for 1 second. That's 1 rep. Do 3-5 reps.

Glute Bridge:

Activating your posterior chain (hamstrings, glutes, and lower back) in the morning can help prevent common issues like lower back pain and improve your posture. Lie on your back with bent knees and feet flat on the ground. Push your heels into the ground and lift your hips, squeezing your glutes and tightening your abs. Keep your shins vertical and then lower your hips back down. Do 20 reps.

Crunches:

Activating your core in the morning can help reduce pain and injury from daily activities. Lie on your back with bent hips and knees at 90-degree angles. Raise your arms to the ceiling and brace your abs, flattening your lower back. Reach one hand behind your head and extend the opposite leg. Reverse the motion and repeat on the other side. Do 10 reps on each side.

Plank:

Holding a plank activates your core muscles, which are essential for a strong posture and can help take pressure off your spine and hips throughout the day. Place your hands directly under your shoulders and step your feet back, maintaining a straight line from your heels to the top of your head. Squeeze your abs, quads, and glutes. Hold for at least one minute.

In addition to these exercises, you can also try morning workouts like jumping jacks, fast feet, forearm plank, pilates roll-ups, bicycle crunches, and superman. Remember to listen to your body and adjust the intensity or duration as needed.

Avoid napping

Napping during the day can be beneficial in some cases, but it can also negatively impact your sleep quality and duration. If you're trying to fix your sleep schedule, it's best to avoid napping. Here's why:

Impact on Sleep Drive

Daytime napping reduces your sleep drive, which is your body's need for sleep. This can lead to difficulties falling and staying asleep at night, disrupting your sleep schedule.

Timing is Crucial

The best time for a nap is in the early afternoon, between 1 pm and 3 pm. This is when most people experience a natural decline in energy and alertness, known as the "post-lunch dip" or "afternoon slump." Napping later in the afternoon or evening can make it harder to fall asleep at your desired bedtime.

Length Matters

The ideal nap length is around 20-30 minutes. Shorter naps allow the body to get some light sleep without entering deep sleep. Waking up during deep sleep can leave you feeling groggy and disoriented. Napping for 90 minutes can also be beneficial as it allows your body to cycle through the stages of sleep without disrupting deep sleep. However, longer naps, especially after 3 pm, can negatively impact your nighttime sleep.

Vicious Cycle

Napping can sometimes create a vicious cycle. You nap during the day to make up for lost sleep at night, but then you find it harder to fall asleep at night because you've already slept during the day. This cycle can disrupt your sleep schedule and lead to chronic sleep deprivation.

Health Risks

Some studies suggest that adults who take long naps during the day may be more likely to develop conditions such as diabetes, heart disease, and depression. The urge to nap during the day may indicate that you're not getting enough sleep at night, which is associated with a higher risk of these chronic conditions.

Alternative Strategies

Instead of napping, try scheduling exercise when you feel sleepy. Exercise will boost your energy levels and help you stay awake until your desired bedtime. You can also try relaxation techniques such as meditation, yoga, listening to soothing music, or reading. These activities can help you manage your sleep drive and improve your sleep quality at night.

Be consistent

Consistency is key when it comes to fixing your sleep schedule. Here are some tips to help you be consistent and get your sleep back on track:

Pick a bedtime and wake-up time and stick to it

Choose a bedtime and wake-up time that allows you enough sleep and that you can stick to every day, even on weekends. It's easier to push your bedtime later than to go to bed earlier, so if you need to adjust, make gradual changes of 15-30 minutes over a series of days.

Avoid napping

Napping can interfere with your new sleep schedule, so try to power through the day without a nap. If you feel sleepy, try exercising instead.

Get a good alarm clock and avoid snoozing

Your brain expects you to wake up at the same time every day, so be consistent. Avoid hitting the snooze button and try to get up at the same time every day.

Be mindful of light exposure

Exposure to light affects your body's internal clock. Try to get exposure to natural light in the morning, and avoid bright light in the evening, especially an hour or two before bedtime. Blue light from electronic devices like phones and laptops can also disrupt your sleep, so keep these devices out of your bedroom and avoid them in the hour or two before bed.

Establish a bedtime routine

Follow the same steps each night before going to bed, such as dimming the lights, reading, putting on pyjamas, and brushing your teeth. Over time, these actions will become cues that tell your body it's time for sleep.

Be careful with naps

While naps can be restorative, they can also disrupt your sleep routine. Keep naps under 30 minutes and only in the early afternoon to prevent nighttime sleep disruptions.

Limit alcohol and caffeine

Alcohol and caffeine can negatively impact your sleep. Alcohol can cause sleep disturbances and lower-quality sleep, while caffeine can make it harder to fall asleep and affect your circadian rhythm. Try to limit or avoid these substances, especially in the late afternoon and evening.

Create a relaxing sleep environment

Make your bedroom a haven for sleep. Keep it dark, quiet, and at a comfortable temperature. Consider using blackout curtains, earplugs, or a fan to create a soothing environment.

By being consistent with these practices, you'll be well on your way to fixing your sleep schedule and improving your sleep quality.

Avoid caffeine and alcohol before bed

Caffeine and alcohol are two of the most common substances that can disrupt your sleep schedule. Caffeine, a stimulant, can make you feel wired and alert, and can linger in your system, leading to restlessness at bedtime. Alcohol, on the other hand, can make you sleepy, but it affects your sleep cycle, making you prone to awakenings and lower-quality sleep as the night goes on.

The effects of caffeine on sleep have been well-studied, and it is known to disrupt sleep even when consumed up to six hours before bedtime. The half-life of caffeine is between four and six hours, which means that half of the caffeine you consume is still in your system during this time, keeping you alert and potentially disrupting your sleep. Therefore, it is generally recommended to cut off caffeine intake around 2 p.m. if you follow a standard evening bedtime. This guideline may vary depending on individual sensitivity to caffeine and work schedules.

Alcohol, on the other hand, should be avoided at least three hours before bed. While it can help you fall asleep initially due to its sedating effects, it interferes with staying asleep.

Limiting or reducing caffeine and alcohol consumption, especially in the late afternoon and evening, is crucial for maintaining a healthy sleep routine. These substances can upset the body's ability to naturally alternate between sleep and wakefulness, making it more challenging to fall and stay asleep.

Frequently asked questions