Trying to get back to a normal sleep pattern

Dec 9, 2021
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:
  1. 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.
  1. 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.
  1. 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