There are many reasons you may seek to change your sleep cycle. Whether you have taken on a new shift at work, are trying to recover from jet lag or are adjusting to a time zone change, you are most likely looking for the easiest, quickest way to adjust. With a little knowledge and effort, you'll be sleeping well in no time.
Step 1
Listen to your body's needs. While there is no magic number of hours you have to sleep, the average human needs at least 6.8 hours of sleep per might says the National Sleep Foundation. Pay attention to how much sleep you need to feel alert and refreshed.
Step 2
Set your alarm--and get up when it goes off. It's very easy to hit the snooze button repeatedly, but this will not help you adjust your internal clock. Stick to rise times.
Step 3
Determine if you need a gradual shift while changing your sleep pattern. While some people can quickly adjust by setting the alarm--and by going to bed earlier--you may need to ease into your sleep patterns in 15 minute increments. For example, if you currently rise at 7 a.m. and need to get up at 5 a.m., then set your alarm 15 minutes earlier than the previous day until you are getting up at the new desired time.
Step 4
Sleep in darkness. The Harvard Crimson reports, "By taking measurements of body temperature and the body chemical melatonin, the scientists discovered that exposing the subjects to even dim light during nighttime hours can reset the human clock, making it difficult to wake up on time in the morning." Make sure the TV is off, blinds are closed and nightlights are out of sight.
Step 5
Open the curtains. Just like darkness supports sleep patterns, light affects waking patterns. The light and dark cycle is responsible for setting your circadian clock based on a 24-hour day. Upon rising, open the curtains or the blinds and even go so far as to step outside for a few minutes.
Step 6
Eat an early breakfast. Eating stimulates your body and will serve as a "jump start" to changing your internal clock. Consider low-calorie energizing foods such as protein and complex carbohydrates, for example, eggs with sprouted grain toast.
Things You'll Need
- Alarm
