Sleep Syncing for Better Zs

Do you have trouble falling asleep or frequently find yourself nodding off during waking hours? If so, you might want to give sleep syncing a try. By aligning your body with your daily routine, you can optimize your sleep-wake cycle for better rest and greater energy.

Understanding your sleep cycle

For the most part, we each have an internal clock that runs on a twenty-four-hour cycle and responds to lightness and darkness, which naturally programs us to sleep at night and be alert during the day. However, nobody’s is exactly the same—some people are night owls who tend to stay up longer and rise later in the morning, while others are morning larks who both go to bed and awaken earlier.

The problem is that your body’s natural sleep-wake cycle may not always fit your daily schedule, such as if you work irregular hours; it can also be thrown out of whack by factors like stress and excessive screen time. Any of these issues can lead to symptoms like loss of sleep, insomnia, an inability to concentrate, and difficulty making decisions. For help resetting your internal clock, give these sleep-syncing measures a try.

Stick to a schedule

For the best sleep, consistency is critical. Aim to go to bed and get up at the same time every day—even on weekends—striving for the recommended seven to nine hours of sleep. If this requires changing your sleep routine, do so slowly, such as by turning in fifteen minutes earlier every two to three days until you reach your desired bedtime. If you enjoy naps, keep them under twenty minutes and take them earlier in the day to prevent them from impacting your ability to fall asleep at night.

Be smart about light

Given that your internal clock is so responsive to light, you’ll want to manage your exposure to it throughout the day. Try enjoying a few minutes of sunlight, either by going outside or sitting by a window, just after waking. This will prompt your body to produce more cortisol, which can help you feel more alert. If you need to get up before sunrise or after dark, you can use a sunrise alarm clock for a similar effect.

Conversely, reduce your exposure to artificial light, such as from your TV, phone, and laptop, two to three hours before bedtime since it can signal to your body that it’s not time to rest yet. If you still have trouble falling asleep, consider wearing a sleep mask or hanging blackout curtains to block distracting light from streetlamps or cars driving by.

Avoid caffeine

Caffeine can help you avert sleepiness, but it can also lead to insomnia and less refreshing sleep. This stimulant has a half-life of up to five hours, meaning it takes that long for your body to eliminate just half the amount you consume. Even drinking it as distant as six hours before bed can reduce your total sleep time by one hour. Everyone responds to this stimulant differently, but as a general rule, avoid caffeinated beverages after early afternoon, especially if you are sensitive to its effects.

Be active

Regular exercise can promote better sleep, including by using up your energy to encourage you to drift off faster, so schedule activity into every day. Try not to exercise just before bedtime, however, as getting your heart rate up when you should be winding down can be counterproductive. But a few stretches or some light yoga before hitting the hay is fine and can even help you relax.

Ready for bed

A comforting bedtime routine can go a long way toward getting you mentally and emotionally prepared for sleep. So put on a soothing lotion, enjoy some light reading, or sip a warm cup of noncaffeinated tea, and let yourself enjoy a bit of quiet time before settling into bed.

It’s not always easy to get the rest you need. But if you listen to your body’s cues and stay mindful of how your habits are impacting your sleep-wake cycle, you might find yourself sleeping like a baby in no time.

*If these simple modifications to your daily routine don’t improve your sleep, consider reaching out to your doctor.