A scrambled sleep schedule will be harder to maintain as you get older. While you may have once been able to pull an all-nighter, sleep more on the weekend and thrive, those activities will take more time to overcome as you age. To build a healthy sleep schedule that works every day, try the tips below.
Set a Schedule
Make sure you have a regular wake-up and bedtime that works seven days a week. Cramming for sleep is not effective over time. If Saturday is your time to sleep in or Sunday is your nap day, shorten these periods of sleeping time differences to bring them closer to your Monday to Friday wake up. Be patient, but keep going. It will be easier for your brain and body to get up at the same time each day.
Watch Your Food and Drink
If you're always sleepy after lunch, take a look at what you ate. How big was your meal, and how much of it was carbs vs. protein and produce? High carb lunches can make you drowsy, and caffeine in the afternoon can make you agitated instead of alert. It can also make going to bed at night a real challenge.
Monitor Your Light Exposure
If you struggle with sleeplessness, try making your home darker after the sun goes down. Break away from screens an hour before bedtime. Get into your pajamas at this same time and clean your teeth, so all you have to do is wind down and go to bed. If you want to read a book, use a side table lamp or a book light. Even better, try listening to a soothing meditation by candlelight to calm your brain before bed.
Many of us ruminate when we finally get to bed or spend the first several minutes chewing on anxious thoughts. Instead, consider using CBD tinctures to stop that spinning of useless worries and increase your drowsiness.
A tincture under the tongue will act quickly but may not be effective for an extended period of time. If you find yourself wide awake after an hour or so, you may need to pair your sublingual dose with an edible capsule or a HempFusion gummy. Edibles work only after digestion, which can take between 1 and 2 hours.
Skip the Nap
When you're tired in the middle of the day, it can be very tempting to lay down and sleep for a bit. However, too long a nap can actually tangle up your sleep cycle and confuse the inherent circadian rhythms of your body and brain.
A normal sleep cycle takes 90 to 120 minutes. A short nap may allow you to start but not finish a cycle, which can leave you feeling groggy. A long nap may allow you to complete more than one cycle, which will give you a mental reset. These resets will make it much harder to sleep when it's really time to go to bed.
There are a variety of ways to improve your sleep schedule. First, you must examine your current patterns to understand where you can make changes.