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Tips for Resetting your Sleep Schedule.

Sleep problems and sleep schedule.

Tips for Resetting your SLEEP SCHEDULE - Organic Runner Mom

Tips for Resetting your SLEEP SCHEDULE – Organic Runner Mom

I have been having sleep problems for around 2 years now. My sleep cycle is totally out of whack. Every night as bedtime draws near I feel wide awake and nowhere near ready for bed. My bedtime has been creeping later and later and is affecting my overall energy throughout the day and is also impacting my ability to recover from hard workouts. I am sure that this is also having a negative impact the recovery of my current back injury.

Sleep disruption began for me after the Boston Marathon in 2013. This experience was very traumatic for me as it was for many leading to a year spent in therapy for PTSD. Although I have been doing a lot better handling my emotions since 2014 I still have times that are tough, when emotions can be triggered, I am easily startled and I feel overwhelmed. During these time periods sleep is not restful and I have very distressing dreams that what me up.

I am looking to reset my sleep patterns to bring my energy back and to give my body adequate recovery during peak training. Resetting your sleep cycle, your circadian rhythm can be aided by doing certain things. I need to make better sleep my goal and to be accountable for achieving this goal.

Why is sleep so important?

Adults typically need 7-9 hours of uninterrupted sleep. Any less can result in chronic fatigue. You may be more irritable than normal. Your immune system takes a hit when you do not have adequate rest. Days will seem long and you will feel fatigued. Adequate rest will improve all of these effects.

Tips for Resetting your Sleep Cycle:

  1. Reset your bedtime. Go to bed a little bit earlier each night until you are going to bed at a desired time.
  2. Don’t eat too close to bedtime. Snacks and meals close to bedtime can keep you awake.
  3. Shut down all technology close to bedtime. The extra light from a television and other devices can offset your circadian rhythm making it harder to fall asleep.
  4. Eliminate any extra light in your room. This can include light from clocks,
  5. Create a sleep ritual (similar to what you might do for a child). This can include turning lights down, creating a quiet space, quiet reading, quiet meditation or relaxation before bed, listen to quiet music,  writing in a journal etc.
  6. Exercise in the morning in the morning instead of at night. Exercising in the evening will cause your brain to release cortisol which will make you feel wide awake.
  7. Be consistent. Make your bedtime routine so that your body will give you cues that its time to sleep.

What are your best tips for resetting your sleep cycle? Do you struggle with getting a good night’s sleep?

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29 responses

29 responses

  1. I am the worst- I get on average 4-5 hours of sleep a night. I have three small children, three pets, tmj, and a husband who breaths loud aka snoring. I do not know how to change this- I have tried everything!

  2. I have spent the past year getting my sleep schedule to where I am happy. I start my nighttime ritual by 8:30 and am in bed by 9pm on work-nights and by 10ish on weekends. Once I’m in bed, I do a breathing ritual and lay in a relaxation pose I learned in yoga class. Most nights I am asleep within 30 minutes.
    Maureen recently posted…3 Steps to Better HealthMy Profile

  3. I have sleep issues as well but they are due to my children getting up in the middle of the night. I love to take a hot lavender and epsom salt bath before bed. I’m guaranteed to get a good nights sleep after that. I hope you get some better sleep soon!

  4. I can totally see how something traumatic would put you into a spiral like that. There have definitely been times when my bedtime pushes later and later and that becomes a bad habit. Like you said, it’s so important to enforce that strict bedtime.

  5. (I was yawning during this post. Ha)

    I’m so thankful that I’ve always been a really good sleeper. If I have trouble falling asleep, I like to take a bath and then read for a bit and it usually does the trick for me – but I realize I’m quite lucky there.
    Ange @ Cowgirl Runs recently posted…Motivate Me Monday 3/16My Profile

  6. I need to find a more consistent bedtime. It is usually between 11-12 but I’d rather it be on the earlier side of that and it always seems I’m running toward the latter. I would suggest reading an interesting, but not exciting or in depth book before bed. I swear I had the best sleep when I read the Little House series right before bed.
    Kate @KateMovingForward recently posted…Cheddar Burgers with Southwest SauceMy Profile

  7. My sleep schedule is about the only thing right now that isn’t out of whack. I think it’s because I’m exhausted when I go to bed and after my bedtime ritual I’m out like a light until morning.

    Now to get the rest of life in line with the added studying for NASM.

  8. You must have known I needed this! My sleep patterns have been a nightmare lately. I’m not really sure why, but these are all great points for me to sit down and analyze. Thank you!

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