RETURN TO THE DIURNE
Wake up at the same time every day
You can not always control when you fall asleep, but you can decide when you start your day. Having a regular routine sets the tone for your body for the whole day.
Optimize your mornings
Use your mornings to refresh yourself. A cold shower or a cup of coffee can give your day the boost it needs.
Keep your naps short
Contrary to popular belief, a power nap in the middle of the day can actually help correct your sleep schedule.
Watch what you eat
For someone attempting to reset their sleep schedule, afternoons can be the hardest. Overeating may cause you to nap for long periods of time.
It is important to remember that resetting your sleep cycle will not happen overnight. Don't get discouraged and give in.
Take frequent breaks to avoid exhaustion
In the middle of your workday, taking 10 minutes away from your desk to stretch goes a long way in getting you through the rest of the day.
Avoid caffeine after 4 PM
The cup of coffee that woke you up in the morning has the same effect later in the day. Avoid it 5-6 hours before sleeping.
Though it is true that exercise may help you achieve deep sleep, some workouts may be too stimulating. Exercise earlyin the day so endorphins don't get in the way of your sleep.
Avoid junk food after 6 PM
Junk foods are high in sugar and trans fats, both stimulants. Don'tconsume too much as it might mess up your cycle again.
Avoid screens or use a blue light filter
The light that comes from your screens, called blue light, has a powerful effect on your body clock. Switch off electronics as early in the evening as possible
Have your last meal at least 2 hours before you go to bed
Not only can food be a stimulant, but when you sleep just after eating, your body is busy digesting your final meal. This can result in various issues, like indigestion and mental exhaustion.
Set a pre sleep ritual for yourself
Be it a hot shower, or listening to calming music, a pre-sleep ritual can be the final step to a fixed schedule. Follow these steps to enjoy a good night's sleep.