Sleep schedule in flux? Try these 8 tips to get you on track
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
If life has thrown your sleep schedule a curveball, prioritize rest and self-care with these 8 reminders and tips to help you get your sleep back on track.
Life has a way of taking us all on a ride and sometimes the ups and downs of that ride can rock the most basic parts of our day. Especially our sleep schedules. There’s nothing better than waking up from a good night's sleep and nothing worse than feeling exhausted all day. So it’s hard when we find ourselves with a sleep schedule that’s all over the place.
While losing sleep can be a pain, it often coincides with big life events. Sometimes we lose sleep because we’re jet setting off on an exciting adventure, while other times the reasons are closer to home. Our sleep schedules change when welcoming in a new family member, shifting to a job that has you working nights, or dealing with health issues in yourself or a loved one.
Balancing life’s changes – 8 tips to help you feel more rested
Regardless of why your sleep schedule may have shifted, there are ways to set yourself up for success so you can feel rested and centered even when you’re not sleeping the way you used to. Here are some important reminders to help care for yourself when your sleep schedule is in flux.
1. Hydrate
Fatigue is a common symptom of dehydration so don’t add to your sleepiness by not properly hydrating. Plus, dehydration can also exacerbate the symptoms of sleep deprivation.
When you’re not well-hydrated, your body struggles to function optimally. This includes impaired cognitive abilities, reduced attention span, and an increased awareness of how fatigued you are. In other words, dehydration can compound the negative effects of sleep deprivation, making you feel even more tired and mentally foggy.
Sleep is also intimately linked with your body's ability to regulate water balance. During the night, you naturally lose moisture through breathing and perspiration. So make sure you keep up your good hydration habits so you’re adequately hydrated before you lay down to rest. If you have a hard time remembering to drink water, try carrying a water bottle with you at all times.
2. Nap when you can
Napping offers a quick and effective way to replenish the body's energy reserves and cognitive function. When you’re sleep-deprived, your alertness, concentration, and memory all suffer. A well-timed nap, typically lasting between 20 to 30 minutes, can help combat these cognitive deficits, allowing you to regain mental clarity and productivity.
Naps can also contribute to improved mood and overall well-being. Sleep deprivation often leads to irritability, mood swings, and heightened stress levels. A short nap can help alleviate these negative emotional effects by reducing the production of stress hormones and promoting the release of mood-enhancing neurotransmitters like serotonin. It can also help you catch up when you’re in cycles of sleep debt.
💙 Sometimes it can be hard to set your daily to-dos aside and lay down for a nap. When you need a little gentle encouragement, a naptime Sleep Story can help you unwind and find that rest.
3. Focus on nutrition
Proper nutrition plays a vital role in mitigating the adverse effects of sleep deprivation. When sleep-deprived, the body’s natural circadian rhythms and hormone production can become disrupted, leading to increased stress, irritability, and difficulty concentrating. However, a well-balanced diet can help counteract some of these negative consequences.
Nutrient-rich foods provide the body with essential vitamins, minerals, and antioxidants that support overall health and can help improve sleep quality. Foods high in magnesium, such as leafy greens, nuts, and whole grains, can relax muscles and promote relaxation, making it easier to fall asleep. Additionally, incorporating fibrous vegetables like broccoli or kale, can help stabilize blood sugar levels and prevent energy crashes, which are common during periods of sleep deprivation.
💙 You can learn more about how proper nutrition affects sleep in episode 3 of our Better Sleep series.
4. Get outside in the sun and move your body
Light plays a crucial role in regulating your circadian rhythm, especially if you’re jetlagged, or sleep-deprived. Exposure to natural daylight or artificial light sources can help reset your internal body clock and improve your sleep patterns. Moving your body gently can also help you sleep better when it’s time for bed. Even going for a short walk, stretching, practicing yoga, or mindful movement can help.
By strategically incorporating light exposure and movement when you’re awake, you can synchronize your circadian rhythms, enhance alertness, and promote better sleep quality, ultimately aiding in the restoration of a healthy sleep-wake cycle.
💙 If you’re looking for a way to move mindfully each day, explore our Mindful Walking meditations, or get outside with our Take a Walk playlist.
5. Swap those indulgences for meditation
Try to avoid heavy meals and alcohol right before bedtime. It’s also helpful to avoid caffeine six hours before bed. A diet high in sugar, caffeine, and processed foods can exacerbate sleep problems, as they can disrupt the body's natural sleep patterns and cause fluctuations in blood sugar levels. Alcohol may initially make you feel drowsy, but can disrupt the deeper stages of sleep, leading to fragmented and less restorative rest. If your sleep schedule is in flux, it might be best to limit these substances so you can allow your body to maintain or regain a more natural sleep cycle. If you’re looking for a way to unwind at the end of the day, try meditating instead.
💙 Swap that evening beverage for something a bit more mindful with this guided sleep meditation.
6. Keep it cool
Keeping your bedroom cool can significantly enhance the quality of your sleep. The science behind this lies in the body's natural sleep-wake cycle, which is influenced by your core body temperature. As the days wane, internal temperatures naturally drop, which signals the release of melatonin, a hormone that regulates sleep.
A cooler bedroom environment can aid the body’s temperature drop, making it easier to fall asleep and stay asleep. Not only that, a cool bedroom promotes comfort, as it prevents overheating and excessive sweating, allowing you to nestle into your blankets and relax more effectively.
Additionally, a cooler bedroom fosters a more peaceful and quiet sleeping environment. Air conditioning or fans used to maintain a cooler temperature can help drown out background noise and create a soothing, white noise effect, masking disruptive sounds that might otherwise disturb your sleep.
7. Turn up the noise
Speaking of noise, if your sleep schedule is shifting around you may want to implement the use of ambient noise. White, brown, green and pink noise help block out disruptive sounds, ease racing thoughts and help you to stay asleep.
These types of noise act as a sonic blanket, masking disruptive sounds from the environment such as traffic, snoring, or household disturbances.
💙 White noise: contains a wide range of frequencies at equal intensity, creates a constant and soothing background hum that helps to drown out sudden disturbances.
💙 Brown noise: with a deeper and more pronounced lower frequency emphasis, can have a calming effect, resembling the sound of a gentle waterfall or rustling leaves.
💙 Green noise: strikes a balance between white and brown noise, offering a soothing blend of high and low frequencies.
💙 Pink noise: has a frequency spectrum that mimics the natural sounds of rain falling or waves crashing, promoting relaxation and improving sleep quality.
All these noise colors can create a consistent auditory environment, reducing sleep disruptions and enhancing overall sleep patterns, making them valuable tools for achieving a restful night's sleep.
💙 You may also enjoy resting with a nature soundscape playing in the background. If you want to explore, Calm Island is one of our go-tos.
8. Reach out to your support system
Sleep deprivation can affect your emotions. If you’re exhausted and feeling extra sensitive, ask for help from your loved ones. Emotional support can be hugely helpful when you’re sleep-deprived and wiped out. It helps to know that your people have your back!
When sleep becomes elusive, it can lead to heightened stress, irritability, mood swings, and even depression. During these challenging times, having a support system in the form of understanding friends, family, or professionals can make all the difference. This is especially true if your sleep is in flux because you are a new parent. Bringing a new baby into the home is already a hugely emotional time. Add lack of sleep to that equation and it’s completely normal to feel all over the place.
The empathy and reassurance of your people can help alleviate any feelings of isolation or anxiety that often accompany sleeplessness. Reach out to those you love so they can offer you a comforting reminder that you are not alone in your struggle.
💙 Need help connecting? Check out our Relationships with Others series. And if you need some guidance asking for help, explore Let Others Help You with Jay Shetty.
Remember, it’s going to be okay
In a world that often glorifies rigid routines and steadfast sleep schedules, it's essential to remember that it's okay if your sleep pattern occasionally wavers. Life is dynamic, and there are times when work deadlines, family responsibilities, or simply the desire to seize the moment can disrupt your sleep routine.
The good news is that our bodies are remarkably adaptable, and they have an amazing ability to bounce back. By practicing mindfulness, maintaining healthy sleep hygiene, and nurturing a flexible mindset, you can navigate the ebb and flow of your sleep schedule with resilience and grace. Embracing these tools empowers you to find your equilibrium amidst the chaos, reminding you that you're going to be okay, even when your sleep schedule is different now than it was before.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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