how to fix sleep schedule

How to Fix Sleep Schedule

Have you ever thought about why you feel sleepy and tired during the day? Do you know how sleep at night affects your activities during the day? If you are someone who has a disturbed sleep schedule and feels tired all day long, this article is for you. In this post, you will learn how to fix sleep schedule. Before reading our article, we recommend that you think a little more about your own sleep routine. Are you a morning bird or an active person at night?

Sleep schedules vary from person to person. For some, 5-6 hours of sleep is enough. For some, sleeping less than 7-8 hours is a huge problem. Although it varies according to the geography, age and season, 6-8 hours of sleep is generally sufficient for a healthy person. However, sometimes people do not feel rested no matter how much sleep they get. That’s why we need to pay attention to the quality of sleep along with the time. At this point, it is very important to correct your sleep pattern.

What Happens If Our Sleep Pattern is Disrupted?

We’re going to give you a few tips to fix your sleep schedule. But first, let’s review what causes disruption in our sleep patterns. People may lose sleep cycles at some point in their lives. There can be many psychological reasons for this, as well as some physical diseases that can disturb our sleep. The problem of being overweight is one of the biggest factors that disrupt our sleep pattern. People who live with disrupted sleep cycles for long periods of time are more likely to develop many metabolic diseases.

During sleep, our body renews itself. If we do not get quality sleep, some problems begin to appear in our body in the long run. Mental problems such as feeling tired all the time, irritability, depression may occur. We may also have physical problems such as increased risk of heart attack, deterioration in our organs, and muscle aches. Therefore, if you have a sleep disorder, you need to find a solution without wasting time. Let’s take a step-by-step review of how you can fix your sleep schedule.


Time needed: 6 minutes.

How to fix sleep schedule?

  1. Do Not Consume Foods and Drinks That Disrupt Sleep

    Avoid eating foods that will prevent you from sleeping well, especially close to bedtime. Things like coffee, tea, cigarettes make it harder for you to fall asleep. For example, caffeine makes your muscles feel tight. Even if you fall asleep quickly, you may not be able to fully rest due to the tension in the muscles. Thus, your body cannot renew itself and you feel tired during the day.

  2. Create Your Sleep Cycle

    There is a biological clock in our body that regulates the time of sleep and wakefulness. If you are aware, we cannot sleep for hours even if we sleep during the day. But after dark, we all get sleepy. If you have disrupted your sleep cycle and stay up at night and sleep during the day, it would be good for you to change it. Adjust your sleep cycle to the hours it should be. Go to bed at night. Get out of bed during the day. It’s that simple!

  3. Don’t Exercise Close to Bedtime

    Exercising too close to bedtime will make it harder for you to fall asleep. Because after exercise, our heart rate and body temperature stay higher for a while. In addition, it has been observed that fat is burned in our body for a while after sports. In this case, it will be difficult to sleep with a body that is still active. We recommend that you have finished your exercise at least 2 hours before going to bed.

  4. Do Not Eat at Night

    Eating late at night is one of our body’s worst enemies. Our body is programmed to renew itself at night. If you eat before bed, your body will use its energy for digestion rather than renewal. This again causes you to not get enough rest. If you do not rest well, you will feel tired again during the day. Therefore, we recommend that you do not eat late at night. You can also find more detailed information about healthy eating by reading our how to eat healthy post.

  5. Do not Expose Yourself to Phone Light

    Before going to bed at night, the light of your phone will keep your brain busy. In order for people to fall asleep, they need to secrete the hormone melatonin. The hormone melatonin is secreted in dark environments. That’s why we fall asleep when it’s dark at night. If we are exposed to light in the late hours, our hormone secretion will decrease and it will be difficult for us to sleep. If you have to use the phone at night, don’t forget to use the blue light filter.

  6. Pay Attention to Your Sleeping Environment

    The temperature and light level of the environment we sleep in are very important. You also need a clean environment for better quality sleep. A very hot or cold room can negatively affect your sleep. Light level is the most important issue. Since bright environments will reduce the secretion of the hormone melatonin, it will be difficult for you to fall asleep. Also, sleeping in a high-light room will prevent your body from resting.


You can fix your sleep schedule by following the advice given above. Good quality sleep will positively affect many things in your life. Individuals who get enough rest are more successful in their social lives. It has also been observed that people with sleep disorders are more likely to catch psychological disorders. Despite following all these recommendations, your sleep schedule may not be able to recover again. If your sleep problem is caused by a psychological problem, we recommend that you get help from an expert. So what do you do to get a quality sleep? What does sleep mean in your life? For any further questions or comments, please feel free to contact us in the comments section.


How to fix sleep schedule?

1-     Do Not Consume Foods and Drinks That Disrupt Sleep
2-     Create Your Sleep Cycle
3-     Don’t Exercise Close to Bedtime
4-     Do Not Eat at Night
5-     Do not Expose Yourself to Phone Light
6-     Pay Attention to Your Sleeping Environment

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