As we return to our routines after summer, many of us need to readjust our sleep schedules. Whether you're preparing for a new school year, returning to work, or looking to reclaim a sense of normalcy, getting back on track can be challenging. However, with a few simple steps, you can ease this transition and wake up feeling ready for the day ahead.
1. Gradual adjustments
One of the most effective ways to reset your sleep schedule is through gradual changes. If you've been staying up later than usual and need to return to a set wake-up time, try shifting your bedtime 15 minutes earlier each night over the course of a week. This gradual approach helps your body adjust naturally, ensuring you get enough sleep without feeling overwhelmed.
2. Limit evening screen time
Many of us love watching a TV series in the evening, but try sticking to one episode per night. Limiting your screen time before bed will help reduce mental stimulation, increase your total sleep time, and has the bonus of letting you enjoy your favorite series for longer!
3. Listen to your body
Going back to school or work after a holiday is a big change for your body. It’s normal to feel more tired in the evenings, and there is no shame in going to bed early if that’s what your body needs. A full night’s sleep will help you make the most of your days.
4. Increase natural light exposure
Maximizing your exposure to natural light is one of the best ways to get back into a routine. Natural light helps regulate your body clock, signaling to your brain that it’s time to wake up while providing mood-boosting vitamin D. If possible, incorporate a 15-minute walk into your route to school or work. This simple activity can have a profound impact on your sleep.
5. Take some time with your thoughts
Journaling can be part of a healthy wind-down routine to help you close the day. While we often crave structure after the summer holidays, it’s not uncommon to wake up during the night thinking about tomorrow’s to-do list. Writing down your thoughts before bed is a great way to understand what’s on your mind and release any worries so that they don’t disrupt your sleep.
6. Wake up with an alarm in sync with your body
Many of us use fixed-time alarm clocks which can sound at a bad moment and make it more difficult to wake up. Sleepwave's free motion-sensing smart alarm gives you a brighter start to your day by detecting your body movements and gently sounding at a great moment when you’re primed to wake up well.
Consider trying out these tips and see which ones work best for you!
And if you're looking for a tool to help keep you motivated, try Sleepwave's new Daily Goal feature. It's designed to help you set a clear intention for the day ahead, so you can start your day feeling great!
