Did you guys know that sleep is the most underused medicine? I shared my 5 simple tips on how to get a better night's sleep a few years which I still incorporate now, especially tip #3. As a health coach, I work with my clients to help create a schedule that works with their lives. One of the areas I help guide them through is their sleep. Since the amount of hours of sleep is based on individual needs I rarely push a certain number of hours one needs to stay in REM. Instead, I encourage healthy sleep habits for a better quality of life.
Here's a few tips on how to get on a sleep schedule:
Make small gradual adjustments.
Changing your routine won't happen overnight. If your goal is to get into bed by 10PM, but you're currently sleeping at 1AM, try pushing up your bedtime by 15-30 minutes. Adjust every 3-4 days to give ease your body into this change especially if you've been a night owl for years.
Use your bed for sleep and sexy time, only.
Sorry not sorry for the TMI! Use your bed for only sleep and sex to help strengthen your sleep habits. When your bed is used for other things like work, eating, watching TV, all the things you open yourself up to anxiety about the other activities you do in bed. Try to use your bed for what it was intended for: sleep...and sexy time.
Like every other habit, you're trying to create for yourself, consistency is key! Pick a wake up time and bedtime you feel confident about and stick to it, even on the weekends. We all love sleeping in on Saturdays and Sundays, but try not to sleep in for longer than 2 hours. This will help keep your internal clock on track and adjust to your new bedtime.