How to Adapt Your Sleep Routine to a Changing Schedule

Changes in your schedule can be hard on your body’s internal clock. If you are used to waking up and falling asleep at a specific time, anything that disrupts that flow can leave you feeling exhausted. What can you do to adapt your sleep routine to a new schedule? This blog post provides helpful tips.

Avoid Taking Naps During the Day

While it may be tempting to take a nap when you feel tired, especially as you adjust to a new schedule, it is best to resist this urge. Napping during the day can make it more difficult for your body to establish a consistent nighttime sleep routine. You might find yourself wide awake at bedtime, which can delay your transition to your new schedule. Instead, try to power through the day and allow your body to build up enough desire to sleep so that you naturally fall asleep at the desired time in the evening.

Plan Your Exposure to Light

Light is one of the most powerful tools for regulating your circadian rhythm. To help your body adapt, prioritize exposure to bright, natural light in the morning, especially if your new schedule requires you to wake up earlier. Open the curtains as soon as you get up, or spend some time outdoors. As the evening approaches, reduce your exposure to bright screens and artificial light. Dimming the lights in your home signals to your body that it is time to wind down, making it easier to fall asleep.

Adjust Your Mealtimes

The timing of your meals plays a significant role in resetting your internal clock. Try to shift your meals to align with your new schedule as soon as possible. For example, regularly eating breakfast soon after you wake up can be helpful. Avoid heavy late-night meals, since eating too close to bedtime can disrupt your sleep or make it harder to fall asleep.

Stay Physically Active

Incorporating physical activity into your daily routine can help you adjust to a new sleep schedule. Exercise boosts your energy during the day and aids in reducing stress, making it easier for you to fall asleep at night. Aim to complete your workouts earlier in the day, since vigorous exercise close to bedtime might make it harder for you to wind down. Even a brisk walk or gentle stretching can be beneficial.

Stick to Your Routine, Even on Weekends

Consistency is key when adapting to a changing sleep schedule. Try to go to bed and wake up at the same time every day, including weekends. Deviating from your routine, even for a couple of days, can make it harder to adjust and may set back the progress you have made. By maintaining a steady schedule, you will be able to adapt more quickly to a new rhythm.

Consult a Sleep Specialist if You Continue to Struggle

If you have tried all these tips and still find yourself struggling to adapt, it may be time to seek professional help. A sleep specialist can assess if there are underlying issues affecting your sleep, such as sleep apnea, and provide tailored solutions. Your health and well-being are important, and professional guidance can make a significant difference in your quality of sleep.

Adjusting to a new sleep schedule can be tough! Take practical steps to get through this transitional period.

Meet the Practice

Drs. Kenneth Mogell and Yitta Garden are both Diplomates of the American Board of Dental Sleep Medicine. They work together to provide effective and gentle sleep apnea treatment via custom oral appliances. If you have been struggling to get enough rest lately, our team can assess your situation and recommend your next steps. Contact our Boca Raton location at 561-353-5252.