How to Keep a Sleep Schedule

Having a regular sleep schedule can make a big impact on your life. When you get an adequate amount of sleep you'll have more energy, be able to concentrate better and be in a better mood throughout the day. To learn how to keep a regular sleep schedule, follow the steps listed below.

Instructions

1. Choose the hours of your schedule. With work, school and family obligations, it can be challenging to get enough sleep. You should aim to get 7 to 8 hours of sleep each night. Select a bedtime and a waking time that will not only work with your current daily routine, but that will also provide you with adequate rest.

2. Remember to stick to your schedule every day, no matter what. Weekends can be especially difficult. You may be short on sleep from going out the night before or you may simply be tempted to sleep in because you don't have to wake up for work.

3. Take it slow. If you need to change your sleep schedule due to a change in work or school, don't rush into it. It will take your body time to adjust to new sleeping and waking times. Be patient.

4. Avoid drinking caffeinated beverages during the late afternoon and evening hours. Caffeine can disrupt your ability to fall asleep at night and disturb your regular sleep schedule.

5. Exercise regularly. A consistent exercise routine will help you fall asleep faster and get better sleep.

6. Make an effort to deal with stressful or stimulating situations a few hours before bed.

7. Create a bedtime routine. The routine should be relaxing and help both your body and mind wind down after the day's activities. Follow your routine every night before bed.