How To Fix Your Sleep Schedule
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3 September 2025
Fixing your sleep schedule requires consistent habits and lifestyle adjustments
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1. Choose a bedtime and wake-up time that allows for 7-9 hours of sleep. Stick to it daily, even on weekends
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2. Wind down 30-60 minutes before bed with calming activities like reading, meditating, or a warm bath. Avoid screens
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3. Avoid caffeine, nicotine, or heavy meals 4-6 hours before bed. Alcohol can also disrupt sleep quality
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4. Keep your bedroom dark, quiet, and cool. Use blackout curtains, earplugs, or a white noise machine if needed
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5. Spend 15-30 minutes in natural sunlight upon waking to regulate your circadian rhythm
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6. Aim for 20-30 minutes of moderate exercise daily, but avoid intense workouts within 3 hours of bedtime
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7. If you nap, keep it under 20 minutes and avoid napping after 3 PM
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8. If your schedule is off, shift bedtime and wake-up times by 15-30 minutes daily until you reach your goal
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9. If you can't sleep, don't stress over the time. Get out of bed and do a relaxing activity until sleepy
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10. It may take a week or two to fully adjust. Consistency is key
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