Most people woke up with the sun and went to bed at night before artificial lighting. Since evenings are artificially lit, we stay up later than we should.
See the Morning Light
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1
Exercise regulates your circadian clock and improves sleep. Poor sleep can also lower physical activity, creating an unhealthy cycle.
Exercise 3-4 Times a Week
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2
Your body cannot handle a sudden sleep schedule change. Plan ahead and gradually adjust your sleep schedule or wake-up hours to your goal time in 15-minute increments.
Adjust Your Schedule Slowly
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3
Avoid computer and mobile device blue light before bed. These visible and invisible light rays can disrupt circadian rhythms.
No blue light before bed
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4
If time allows, daytime naps are tempting, but anyone trying to adjust their sleep schedule should avoid them. Shorter nighttime sleep after napping can disrupt your internal clock.
Don’t Take Naps
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5
Poor sleep is linked to late-night eating. Those trying to regulate their sleep schedule should avoid late-night snacks, but healthy sleepers may not notice.
Avoid Eating Before Bed.
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6
Adopt a relaxing bedtime routine until you can fall asleep on time. Relaxation techniques help you sleep faster and better.
Be Relaxed at Bedtime
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7
Outdoor time can restore natural cycles because natural light schedules help the circadian rhythm. Several days of sunrise and sunset should reset your natural sleep schedule.
Take a Camping Trip
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8
Consistent sleep schedules help regulate circadian rhythm. A healthy internal clock is one of many benefits of a consistent sleep schedule.
Stick to a Schedule
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9
For sure, don't drink any caffeine after lunch if you have trouble falling asleep at night. Coffee consumption affects the quality and amount of sleep.
Limit Caffeine After Lunch
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10
You may be disrupted by background noise even if you don't mind it. Twitching, moving, and shifting between sleep phases are increased in noisy environments.
Avoid Sleeping in Noise
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11
Those who need to reset their sleep schedule due to a permanent move or travel may try intermittent fasting. Fasting for 16 hours resets your body clock.