Trying to get back to a normal sleep pattern
After going to bed late (anywhere between 1-3am) for a week or two, I'm making efforts to sleep earlier. I went to bed at 11pm the past 2 nights. The first night I had trouble falling asleep until 12:00-12:30. Last night, I got to sleep, but woke up at 2:30am, and couldn't fall back asleep. Now, I was up super early. Now that I'm pretty tired with only 3 hours of sleep, hopefully I'll have a more normal pattern tonight.
I rewatched How To Fix Your Sleep Schedule (PROVEN Step-By-Step Guide) this morning. My 3 takeaways are:
- Only use bed for sleep. Make it a habit so my body knows when I lay down, it's time to sleep, not scroll around on my phone. Don't use electronics in bed. Device light is stimulating.
- Get sunlight in the morning. Ideally 30 minutes, let my eyes be exposed to natural sunlight (no windows). So get outside and go for a brisk walk. Exercise in the morning is good for my circadian rhythm, too.
- Shower 2 hours before bed. This gives enough time for the water to evaporate and cool off my body. Cooler temperatures are good for sleeping, 60-69°F