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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 30,706 times.
If your bedtime is erratic or not what you want, there are ways to get it back on track. In many cases, it helps to plan your bedtime routine, adjust your daytime routine, and develop an awareness of your specific sleep needs. With a little planning, you can fall asleep easier, get enough sleep, and wake up feeling refreshed.
Steps
Set sleep time
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Review your sleep needs. If you have trouble falling or staying asleep, ask yourself some initial questions: How long do I usually sleep? When do I usually go to sleep? Why do I think bedtime needs to be changed? What time should I go to bed? Answering these questions will help you improve the situation.
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Once you’ve decided on a bedtime, stick to it. Try to go to bed at the same time every night. Sometimes we can’t avoid disruptions to our sleep schedule, but try not to stay up late or sleep much later than your scheduled time, even on weekends. [1] X Research Source The more you stick to your bedtime, the better your chances of improving your sleep.
- This also includes not turning off the alarm clock. While it can be tempting, getting a little extra sleep doesn’t actually add to the quality of your sleep, and it also affects your schedule. [2] X Research Source
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Adjust your bedtime gradually if necessary. You should tweak your bedtime little by little to increase the likelihood that those changes will work. [3] X Research Source For example, if you go to bed at 11:00, and decide you need to go to bed at 10:00, don’t adjust the whole hour on the first night. Instead, try to go to bed at 10:45 for a few nights, then sleep at 10:30 for a few more nights, at 10:15 for the next few nights, before hitting the 10:00 goal.
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Log your bedtime. This can be done simply by recording bedtime and wake-up times daily. [4] X Research Resources That can help you identify your needs when trying to make decisions about bedtime. Journaling while adjusting your sleep hours helps you decide if the adjustment is working.
- If you’re trying to figure out how many hours of sleep you need, log your sleep hours over a period of several weeks to find your average nightly sleep hours.
Adjust habits to improve sleep
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Eat right at the right time. The foods and drinks you consume at times can affect sleep. [5] X Trusted Source Mayo Clinic Go to the source For the best sleep, eat well throughout the day, starting with a healthy, balanced breakfast.
- Do not overeat in the evening. Your last meal of the day should be at least 2 or 3 hours before bedtime. [6] X Research Source
- A little healthy snack is the best option if needed before bed. [7] X Research Sources
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Avoid stimulants or substances that cause drowsiness when trying to regulate bedtime. The effects of coffee and products containing caffeine, nicotine, and other stimulants can last for hours, so avoid them late in the day. [8] X Trusted Source Mayo Clinic Go to Source While drowsy substances like alcohol can make you drowsy at first, they can actually disrupt your sleep. [9] X Trusted Source Mayo Clinic Go to Source
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Make sure to exercise. Regular exercise helps you fall asleep more easily and sleep more deeply. However, avoid exercising close to bedtime (within an hour or two) as the stimulant effect of this activity will keep you awake. [10] X Trusted Source Mayo Clinic Go to Source
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Control day sleep. Long daytime naps can affect your ability to sleep peacefully. Limit daytime sleep to half an hour or less. [11] X Trusted Source Mayo Clinic Go to Source
Maintain bedtime
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Plan bedtime chores to do and maintain a regular bedtime. Doing the same things every night before bed will help you prepare both physically and mentally for bedtime. [12] X Trusted Source Mayo Clinic Go to Source
- What you usually do before bed should be taking a bath, reading a book, and other things that help you relax.
- Some people find it helpful to use aids to reduce distractions such as headphones, the white noise of a small fan, or soothing, relaxing music. [13] X Research Source
- Whatever your usual routine, make sure you’re comfortable. For some, it might mean thinking about changing carpets, pillows, sheets, etc. [14] X Trusted Source Mayo Clinic Go to source
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If you can’t fall asleep after 15 minutes, do something else. If you’re trying to fall asleep and still haven’t been able to fall asleep after 15, get up and do something relaxing until you feel sleepy again. [15] X Trusted Source Mayo Clinic Go to Source[16] X Research Source Stay awake when you’re not tired and thinking about something that will keep you awake.
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Use light to your advantage. Your body naturally responds to light conditions and will adjust sleep accordingly. This means taking advantage of plenty of light in the morning and during the day, keeping the light soft at night will help you fall asleep and wake up on time. [17] X Research Source[18] X Research Source
- Turn on the lights or draw the curtains as soon as you wake up.
- Wearing sunglasses at the end of the day will soften the light, making it easier to fall asleep. [19] X Research Source
- Avoid using televisions, computers, tablets, smartphones and similar devices before bed because the light from electronic screens limits the body’s ability to fall asleep. [20] X Research Sources Furthermore, some studies have suggested that entertainment with electronic devices has a similar effect. [21] X Trusted Source Mayo Clinic Go to Source
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Get help if you can’t regulate your bedtime. If you have tried to adjust your bedtime to no avail, or if you feel that bedtime is in some way too late, consult a medical professional. [22] X Trusted Source Mayo Clinic Go to Source
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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 8 references cited in this article that you can see at the bottom of the page.
This article has been viewed 30,706 times.
If your bedtime is erratic or not what you want, there are ways to get it back on track. In many cases, it helps to plan your bedtime routine, adjust your daytime routine, and develop an awareness of your specific sleep needs. With a little planning, you can fall asleep easier, get enough sleep, and wake up feeling refreshed.
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