Everyone needs to sleep. It is important for us to rest, our brains too need the rest. It helps our body to recover from a long working day, it allows us to feel energized. Sleeping has a huge effect on our health and it is important to sleep at least 8 hours a night to get that well-needed rest! That also means that we are less likely to suffer from fatigue, confusion, sickness, and much more. So it is important to have a healthy sleep schedule. A broken sleep schedule is bound to cause issues health-wise, especially for mental health.
What is a sleep schedule?
Sleep schedules are daily routines of set times where you will go to bed and wake up. For example, going to sleep at 10:00 PM and waking up at 6:00 AM. This gives you a full 8-hour sleep, which your body needs to get you through the day.
Why is having a sleep schedule important?
Having a healthy sleep schedule affects our health in positive ways and also helps us mentally. There are many pros to having a sleep schedule that is healthy and gives you a good amount of sleep each night. So, why is it important to have a healthy sleep schedule? It’s simple, it keeps us healthier. But not only that, it improves our brain function and strengthens our immune system.
A healthy sleep schedule gives our brain the rest it needs. This in return can improve many things. Things such as improved focus, improved concentration, and a stronger immune system. It will also help our memory, energize us, and improve our overall health. Having a sleep schedule also helps our body clock know when to sleep, this improves and makes it easier to sleep.
Getting a full 8 hours a night will help your heart and reduce the risks of developing many illnesses and diseases. First of all, a person who sleeps a full 8 hours is less likely to get a common cold unlike those who sleep 6 hours or less. This is proof enough that our immune system is stronger when we are well-rested. Not only that, we feel less fatigued when we are exercising or doing daily activities. It helps us to get on with our work and our day. It also improves our mood and ensures we have a good day.
How to help yourself sleep and keep a sleep schedule
Keeping a sleep schedule takes a lot of discipline especially if you are trying to fix your sleep schedule. But how can you help yourself sleep and keep your sleep schedule? It’s easier as old habits die quickly!
So, to help yourself keep a sleep schedule there are many things you can do to do this. Let’s start with a simple alarm system. Everyone owns a phone, so set an alarm for an hour before you plan to go to bed and an alarm when you need to wake up. This will remind you that it’s bedtime. The reason I also say set an alarm 1 hour before is that you want to avoid many things before you sleep.
- Don’t eat before bed.
- Turn off all phones and tv before an hour before bed.
- Avoid caffeine, alcohol, and energy drinks.
- Do not watch the clock.
- Try to avoid worrying about work and tomorrow’s tasks. Stress makes it harder to sleep.
After avoiding all these things you will find it easier to rest. But there are things you can do to help yourself sleep.
- Meditate before you sleep to maintain a calm mind.
- Drink a warm drink like tea or warm milk.
- Read a book, not on your phone but an actual book.
- Exercise regularly (but not right before bed).
- Make sure your bedroom or sleeping area is as comfortable as it can be.
- Remove distracting objects such as flashing lights.
- Try to sleep with the lights off.
How to fix a broken sleep schedule
Fixing a sleep schedule is much easier than you think. It all comes down to if you are determined enough to fix it or not. But it is mostly easy to fix a sleep schedule.
We know that it can become broken due to several different factors. Things such as all-nighters, change in work shifts, traveling to opposite time-zone countries, jet lag, sickness, and mental health.
So fixing your sleep schedule is easy and here are some tips to help you!
Turn off all lights and try to avoid contact with sunlight. This ensures your brain can release the correct sleep hormones to help you sleep. Learn some relaxation techniques, do yoga, meditate, do deep breathing exercises, drink caffeine-free tea, and use the medication if needed. Try to avoid napping and noise. Try to keep your room cool, you will find it is easier to doze off when it is more comfortable and cooler during the night. If you find it hard and struggle, see your doctor. They can help.
Negative effects of a bad sleep schedule
Having a bad sleep schedule can affect your health and it is important to seek help if you struggle to fix it. But negative effects can typically cause more harm than the sleep schedule can. So here are some of the negative effects of a bad sleep schedule.
Having a bad sleep schedule can affect your metabolism which is what controls how your body functions and uses energy. This in return can lead to diabetes, heart problems, stroke, and many other diseases. Not only that, our brain suffers too. Our brain will become slower due to the lack of rest or too much rest. Our inner clock also suffers because of this causing us to sleep more or less during the day when we need it. Your immune system will also suffer causing you to get sick rather easily.