Setting a sleep routine is not just related with always sleeping through the same time period. Being able to achieve it every single day is only possible with adapting many other habits. If I want to maintain a sleeping schedule, I have to conform some other rules. I don’t say it’s easy but that’s the thing what makes a sleeping schedule so much important.
I’m gonna share you my tips for setting a sleep routine depending on my own experiences.
“You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.”John C. Maxwell
We need routines for our success, productivity and well-being. And if we don’t have a useful sleeping schedule, we can’t make habits properly. It’s necessary to define special time periods for each task to have a routine. We are not likely to stick on a schedule while waking up different hours every morning.
If we don’t have anything to do early in the morning, why we get out of our warm beds? We need a reason first. We should keep in mind that every day is a chance to reach our dream life. And we need to take advantage of mornings to get productive.
When we try to wake up at the same time every day, getting out of bed is going to be easier gradually. We should always go to sleep and wake up at the same time. If we sleep at daytime, we may not feel sleepy at night. When we really need to sleep during daytime, it shouldn’t be longer than 1-2 hours. It’s better to wait until the night for going to bed.
Unless we are so determined to set a sleep routine we can’t be succeed in it. We shouldn’t consider not waking up even when it’s hard to wake up. We have to prepare ourselves from today to wake up early tomorrow morning.
We have to go home at a certain time in the evening. We shouldn’t extend our work to late evening hours. That’ why we must learn not to leave our jobs to the last day. We have to divide our work over the days so that we can balance our busyness. We should never tire our minds too much any day. Because if our mind is tired, we cannot fall asleep. We have to rest for a few hours before going to bed.
We must illuminate our room with dim light in the evenings so that it does not inhibit the secretion of the hormone melatonin. Also, blue light has a stimulating effect so it prevents us from getting sleepy. For this reason, we should not use electronic devices before sleeping. Turning off our electronic devices about an hour before going to sleep helps us a lot to fall asleep.
Preparations such as tidying up our room creating our schedule for tomorrow, brushing our teeth and putting on our pyjamas close to our sleep time, are also very important in order to maintain our sleep schedule. Performing some routine before going to sleep gives our body the message that it’s bedtime. Tidying up our room and preparing our schedule for tomorrow makes it easier for us to wake up.
Besides, we should not eat late and not be too hungry before going to sleep. We should stop drinking at least one hour before going to sleep so, we don’t wake up at night.
We must make sure that we sleep in the dark and get enough sleep in order to rest well. However, we shouldn’t sleep too much. Because the longer we sleep, the more we want to sleep. The most relaxing hours are between 11 pm and 3 am and the ideal sleep is 5-7 hours long.
When it’s time to wake up, we shouldn’t allow ourselves to keep sleeping. Remember, not waking up is never an option. Trying to wake up, we should think about the advantages of waking up early, what we going to do throughout the day, and how much time waking up late will cost us. We have to get up without delay, go to the bathroom and wash our faces.
We wake up easier if we do the things we like first in the morning. We can motivate ourselves with a nice breakfast or the music we love listening. If we feel too sleepy, we can take a shower or go for a walk. If we have to work, we must first tidy up our room again and change our pyjamas.