🛏️ How to Fix & Improve Your Sleep Schedule

1. Set a Consistent Wake-Up Time

• Wake up at the same time every day—even on weekends.
• This anchors your internal clock and helps you fall asleep more easily at night.

2. Gradually Shift Your Schedule

• If you’re off-track, adjust your bedtime/wake-up time by 15–30 minutes each day.
• Don’t try to fix it in one night—ease into it.

3. Create a Relaxing Wind-Down Routine

• Power down screens 1 hour before bed (phones, TVs emit blue light).
• Do calming activities: read, stretch, journal, listen to soft music, take a warm shower.

4. Use Light Strategically

• Morning sunlight exposure resets your circadian rhythm—get outside for 10–20 minutes after waking.
• At night, keep your environment dim to signal your body it’s time to wind down.

5. Limit Naps (Especially Long or Late Ones)

• If you nap, keep it under 30 minutes and before 3 PM.

6. Watch What You Eat & Drink

• Avoid caffeine after 2 PM.
• Limit alcohol—it disrupts sleep cycles.
• Don’t go to bed too full or hungry.

7. Make Your Bedroom Sleep-Friendly

• Keep it cool (60–67°F / 15–19°C), dark, and quiet.
• Use blackout curtains, white noise, or a fan.
• Invest in a comfy mattress and pillow.

8. Avoid Lying in Bed Awake

• If you can’t sleep after 20–30 minutes, get up and do something calming (not screens), then return to bed when drowsy.

9. Track & Reflect

• Use a sleep diary or app to monitor patterns and spot habits that affect your sleep.

10. Be Patient but Persistent

• Your body clock takes time to adjust—stick with it for 2–3 weeks.