How to Improve Your Sleep Schedule

You need to be well-rested to perform efficiently in every aspect of your life. In fact, good sleep is just as important as diet and exercise when it comes to maintaining your health. If you want to be in top form – for work or play – your sleep schedule plays a key role in making that happen. Here are the top three reasons why you need good sleep: 

Good sleep maximises athletic performance 

Mo Farah stresses that: “Sleep and rest is the most important thing, more than running”. Good sleep means your body can properly heal and recover.  This gives you higher energy levels, faster speed, better coordination and accuracy, improved grip strength and faster reaction times. 

Good sleep improves digestion and appetite control 

When you’re asleep, the body’s sympathetic ‘fight or flight’ responses are reduced and the parasympathetic system dominates. Also known as the ‘rest and digest’ system, it manages things like digestion and appetite. So, when you get a good night’s sleep, your body is better able to process the food you’ve eaten. Additionally, hormones that affect appetite like leptin and ghrelin are better regulated. 

Good sleep improves social interactions and mental health 

Sleep affects your emotions and the way you process emotional information like facial expressions. This means that when you’re tired, you’re less able to pick up on social cues or read people’s feelings. Healthy sleep boosts your mood and mental health and helps your relationships with others. 

Ultimate Sleep Schedule Hacks 

It’s all very well knowing that healthy sleep habits are important, but how do you improve your sleep schedule? Our eight sleep hacks show you how: 

1.Put in the hours 

Everybody’s different, but adults typically require 6 to 9 hours of sleep a night. There are different stages of sleep as you drift between light and deep sleep, and they take around 90 minutes to complete. These stages form your sleep cycle, which repeats 4 to 6 times over the course of a night. 

If you’re not sure how much sleep you need, experiment! Start with 6 hours and then try 7.5 hours and 9 hours, as you need to work in increments of 90 minutes to match your sleep cycle. Try each for at least a few nights so you get a fair idea of how your body copes. Then pick the amount that best suits you. 

2.Follow a set routine 

Routine is vital when it comes to the quality of your sleep and falling asleep easily. It improves sleep problems like insomnia and helps you feel alert and sleepy at the right times. 

Check what time you need to wake up and work backwards to calculate what time you need to be in bed. Make this your routine and stick to it. 

3.Avoid lie-ins 

It’s fine to have the odd weekend lie-in or occasionally hit the snooze button. But although it can seem like a good way to catch up on missed sleep, doing it too often will disrupt your sleep schedule. Get up and go to bed at the same time every day and you’ll recover quicker. 

4.Unwind before bed 

You need to be in a relaxed state to fall asleep easily, so it’s essential to make unwinding before bed part of your sleep schedule. Do things that clear your mind of the day’s stresses and soothe your body. 

You could try reading a book or listening to the radio to relax your mind. A warm bath, shoulder rub or body massage will ease tired and aching muscles. If there are things you need to remember to do the next day, write them down to clear your thoughts. 

5.Do breathing exercises 

During the day, your sympathetic nervous system is more active. When you sleep, the parasympathetic ‘rest and digest’ system becomes dominant, relaxing and repairing the body. By deliberately taking long, slow breaths, you can trigger the parasympathetic system so that you get a more restful night’s sleep. 

6.Block out blue light 

Your circadian rhythms are your body’s physical, mental and behavioural processes that take place over a 24-hour period. Circadian rhythms respond to light and dark and affect things like eating habits, body temperature and sleeping patterns. Certain types of bright light including the blue light from electronic devices trick your body into thinking it’s daytime. This disrupts your circadian rhythms and thus your sleep. 

Avoid watching TV or using smartphones and laptops close to bedtime. If you use screens a lot, get yourself some blue light glasses. These block the blue light and are available with plain or prescription lenses. 

7.Watch your diet 

A healthy diet is a great way to improve your sleep schedule. Eat a balanced diet that includes oily fish at least once a week. These contain omega-3 and vitamin D which contribute to the regulation of serotonin. Serotonin is a hormone that is key in controlling when you are asleep and awake. The nutrients contained in oats, rice and lettuce and walnuts can also be beneficial to healthy sleep. To boost your diet and improve sleep quality, try taking a supplement like PhD Life RESET. 

Avoid alcohol, caffeine and sugary foods in the hours before bed. These stimulating substances prevent you from sleeping properly. Eating big meals or snacking too late in the evening leads to poor digestion and abdominal discomfort, so aim to have dinner 2 to 4 hours before bedtime. 

8.Make your bedroom a sleep haven 

Your bedroom should be a place free from distractions and electronic devices that could disturb your sleep. Make sure your mattress and bedding are comfy, and strictly reserve your bed for sleep and sex. 

To maintain a comfortable temperature while you sleep, keep your bedroom between 18 and 24°C. If you find it too cold in winter, invest in a new heater or a higher tog duvet. If you’re too hot in summer, use a sheet or thin quilt as a covering and keep windows open at night. 

Light and noise are important outside factors that can impact your sleep. Choose thick curtains or blinds and get double glazed windows fitted if you can. If there is still unavoidable noise, try using earplugs. 

By keeping your sleep environment clean and tidy, maximising comfort and minimising distractions, your bedroom can play a major role in improving your sleep schedule. 

Written by Nicola Joyce

Nicola is a specialist freelance copywriter for the fitness industry @thefitwriter