How To Fix Your Sleep Schedule

Sleep is by far one of the most fundamental aspects of human life, along with eating food and drinking water. However these days, sleep seems to be the worst affected in people’s daily lives, with people sleeping from times of 11pm to almost 4am. The traditional notion of 9pm-6am bed times has since diminished, along with the hours of sleep that people get.

This is disturbing, as it impedes and impacts people’s day to day lives, with examples including:

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• high blood pressure
• diabetes
• heart attack
• heart failure or stroke
• obesity
• depression
• immunity impairment
• lower sex drive
• brain fog
• decreased memory retention levels
• even appearance

You may be wondering why do you even need to fix your sleep schedule at all, even thought you know that it might not be the best for you. Degenerate sleep schedules although the easiest habits to form can reduce your quality of life significantly.

By bringing your sleep schedules back a bit, you can increase the amount of hours you can sleep, you can wake up earlier and allow you to tackle whatever you want to do and gives you a much better clarity of what you are doing (no mind fog). Going to the gym in the early morning always boosted my confidence because the feeling that I’m hopping on the grind when everyone else is still sleeping makes me feel ahead of everyone.

The amount of sleep needed by everyone is different, so if you feel amazing on 6hrs then tailor it to your need. At the end of the day, the quality of the sleep is what’s important, so don’t feel the need to hit 8hrs or more if you feel fine consistently with whatever hours you have, although I will say that 4hrs and less is probably not good for you and that you most likely will not be able to sustain it for long periods of time.

Now how do people generate bad sleep schedules?

The main way that this happens is through a few reasons. The first is using technology late at night, which has become the norm and a habit to many people, much like their sleep schedule. This is something you have to break on your own through choice and discipline and in time your sleep schedule and your quality of sleep will increase greatly.

Don’t use technology at least 1hr before bedtime

Don’t do anything that is heavily taxing on the mind such as studying

Don’t drink energy drinks, caffeine or other related substances

Finally set a time you want to wake up and stick with that no matter what. When you wake up the mind generally likes to give a lot of excuses but the most convincing one is that by sleeping in it is better for you than if you woke up then. Now the way to beat this is simple. You need to hammer two thoughts into your head.

The first is that sleeping in for a little bit more will not create much difference than if you woke up now, the only difference being that you need to escape the initial lethargy, after which you will be fine.

The second thought is that by waking up at that time continuously your body will demand rest at an appropriate time, on the condition that all other measures have been met (eat food on time, exercise etc) and thus the body will automatically give you the signal of when to sleep. In this case, waking up at that time is the only way to guarantee when you sleep and if you go to sleep when your body tells you to, then you will wake up more energetic and these sweet lies your mind tells you begins to fade, because 1. You’re getting the amount of sleep your body needs and 2. Waking up is pivotal for everything else in your sleep schedule to go accordingly.

Now most people these days don’t listen to their body, they don’t listen to how much they should eat which leads to over-eating or under-eating, they don’t know how much sleep they need which causes them to wake up at times where they have over or under slept, leading to drowsiness and lethargy, and they don’t know how much exercise their body needs, which has led them to stay sedentary on a chair for most of their day which has led to many complications.

The easiest way to listen to your body to know when to sleep is to just listen. It’s that simple. Technology and bright lights may decrease your melatonin levels which may cause you to not feel sleepy so decide how many hours you want to sleep and set a time when you want to go to bed which meets these hours (preferably 15 min before). Then 1hr before that do not touch any electronics, and with that after a few days you will gradually become more sleepy and can adjust to those times.

Your sleeping conditions must be appropriate too, so make sure you pay careful attention to what you are using and that your sleep conditions are attuned to the seasons and that you can get unperturbed sleep throughout the night.

If you want the benefits of a good night’s sleep, here they are:

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• Get sick less often
• Stay at a healthy weight
• Lower your risk for serious health problems, like diabetes and heart disease
• Reduce stress and improve your mood
• Think more clearly and do better in school and at work
• Get along better with people
• Make good decisions and avoid injuries — for example, drowsy drivers cause thousands of car accidents every year
• Increase productivity
• Improves physical performance
• Stronger immune system (means you get sick less often)

Thank you for reading,

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Joseph Basu