Who doesn’t love sleeping? Sleeping is the best part of your day as it involves resting your body when you are exhausted from all the pressure and workload you’ve been having all day. You might be astonished by the fact that sleeping is truly an important part of our overall health. Without a proper sleep schedule, our health may deteriorate. A messed up sleep schedule can be a cause of many chronic health diseases too. Your habits before bedtime can affect your sleep. Also, your sleep schedule is determined by your work schedule and what you eat and drink. If you have a messy sleep schedule or you might want to fix your sleep schedule you can follow these tips to put yourself to sleep easily and timely. 

Why is it important to Make A Sleep Schedule?

As coronavirus has barged into our lives this year, it’s been a heavy and a really tough year for all of us. The stress, the workload has shifted to our laptop screens which have made our sleep schedule a predicament. And not having a proper sleeping schedule means a lot of health problems and stress for you. 

Getting good sleep is the only healthiest thing you can do if you do not have time for workouts or healthy diets. If you cannot make a healthy sleep schedule, it may blow up other important things in your lifestyle. There are many heart disease issues related to bad sleeping habits. If you are not sleeping well at night, you are putting your healthy heart into a great number of risks that you might not be aware of. There is a study that has found that erratic sleeping habits have contributed to heart problems. Isn’t it scary? It is. Right?

Health Problems Related to A Bad Sleeping Schedule

On average, our body needs around 8 hours of good sleep at night to function appropriately. However, It can vary from person to person. The only thing that matters is what amount of sleep gets your body recharged and attempt your best to accomplish that amount of sleep. But, sometimes our busy lives won’t let us have a proper sleep. However, the cost of those sleepless nights is a lot more than just headaches and cranky moods. 

Sleeping Schedule
Sleeping Schedule

An irregular sleeping schedule puts your body at a lot of health risks. We need to work ourselves according to the body clock. The body clock keeps body processes running according to a schedule. If that schedule is not regular, it leads to a lot of health problems.

So, it’s important to have a steady sleep schedule to prevent health difficulties like: 

  • Obesity
  • Depression or anxiety
  • Diabetes
  • Reduced sex drive
  • Heart diseases
  • Decreased fertility

Ways to Fix Sleep Schedule

Fixing a sleeping schedule can be done with a few adjustments in your daily routine and waking up timely. Follow these tips or ways to control or regulate your body clock the right way. 

1. Create a Comfortable Atmosphere

What makes you sleep at night is a restful environment and a feeling of comfort. Make sure the place you are sleeping is comfortable. By comfortable, it means the room should be pretty dark and quiet to make you sleep effortlessly. Ensure there is not much lightning as too much lightning can be more challenging to sleep. Change the mood by putting on some soft music which can make you sleep easily. You can also perform some relaxing activities before going to bed for sleeping easily like having a hot shower, listening to music, meditation, etc. 

2. Do Not Sleep in the Daytime

One of the mistakes you are making which is disarraying your sleeping schedule is sleeping in the daytime. Taking small naps for a little rest is fine and healthy but sleeping for a long time during the day can infringe your sleep schedule. If you do not work at night you should avoid sleeping in the day to have a steady sleeping schedule. Not sleeping in the day can be a small step to fix sleep schedule. 

3. Work Out

You can reset your body clock by getting on to some physical activity, but remember to not work out at night as it may interfere rather than making you sleep. Exercise helps you sleep better by facilitating the production of melatonin in your body.

Sleeping Schedule
Sleeping Schedule

Giving 30 minutes of your time to moderate aerobic exercise may help you sleep adequately at night. Keep in mind that exercising at night or evening will not give you a good result. Consider working out in the daytime.  

4. Eat Timely

Eating and drinking timely can help your sleeping schedule. A late dinner can halt your sleep. Consider eating dinner three hours prior to bedtime. Also, eating at the same time every day may help you sleep well at night. ‘You are what you eat’ yes it is true and it’s also important to eat the right food to fix your sleep schedule. Eating heavy and fatty food might deter your sleep schedule because fatty and heavy foods take more time to digest. Avoid coffee, tea, alcohol, or energy drinks before sleeping.  

5. Keep it Constant 

The most important thing to do is being consistent with your sleeping schedule. Choose a perfect sleeping and wake up time which is appropriate for your work agenda and your health too. Stick to this schedule no matter what. Even on weekends or holidays keep your sleep schedule constant. Do not oversleep or undersleeping. It may again mess up your sleep schedule. Your body clock will work according to your sleep schedule when you start being consistent. 


Having a consistent irregular sleep schedule can worsen your body clock. Night shift workers or employees usually have this sleeping problem. Teenagers and adults who stay up all night staring at their phone screens are also responsible for a messed up sleeping schedule. Fortunately, practicing some of the tips mentioned above can fix your sleep schedule easily and can get you back on track.  However, if your sleeping schedule is still not fixed it might be a problem that can be fixed with your doctor’s advice. Your health care specialist may guide you according to your problem.

Also Read: Tips To Fall Asleep Faster