You may have a set sleep routine that you stick to each night like clockwork, this helps you to wind down from your day and get into the mindset of getting a good night’s sleep. There are times, however, where life happens, and you may experience a temporary or permanent disruption to your sleep routine.
Whether you have an event that’s keeping you up later than normal or a major life change that has you needing to readjust your sleep schedule, here are a few tips for getting your sleep routine back on track.
Practice relaxation techniques: Getting into the mindset of relaxing before bedtime will help immensely with any routine transition. Take time to do a calming activity before bedtime such as yoga or reading and try to avoid technology screens such as smartphones, tablets and computers.
Look into temporary sleep aids: Many people like to take over-the-counter melatonin before going to bed, which can help to produce the melatonin hormone that helps you to sleep. While taking it temporarily can help you to reset your sleep cycle, experts recommend that you do not make it a regular thing.
Avoid napping: As tempting as this sounds, taking a nap can sometimes do more harm than good for your sleep cycle as it can make falling asleep difficult at night or cause unnecessary grogginess. This is especially true if you are dealing with something like jet lag.
Make sure your sleeping environment is suitable: Make sure your bedroom is cool and dark while you sleep, and make sure you have a comfortable mattress and pillow. If you need to use ear plugs or a white noise machine to help you sleep then don’t be afraid to do so.
Avoid heavy meals, caffeine and alcohol before bedtime: Eating too much before bedtime can cause you to feel bloated and uncomfortable when trying to fall asleep. Also, stimulants such as caffeine and alcohol tend to negatively interfere with your REM sleep cycle. Instead, try an herbal tea or a small glass of water.