How to fix your sleep schedule in five simple steps

Impaired sleep could lead to cognitive decline as you get older, but by sticking to a sleep/wake routine as often as possible, you can help your body get the rest it needs to repair and rebuild – for optimal health.

“Establishing healthy sleep habits is crucial for maintaining long-term well-being,” says Nuffield Health psychologist, Luke Cousins.

“Implementing a sleep routine doesn’t have to be complicated or expensive – small steps can contribute to better sleep.”

To fix your sleep schedule, Cousins suggests the following:

• Ensure your bedroom is comfortable and conducive to relaxation.
• Keep the noise level low, the room dark, and maintain a cool temperature.
• If necessary use white noise from a fan or listen to soothing music to mask any disruptive sounds.

• Stick to the same bedtime on weekdays and weekends to regulate your body’s internal clock (circadian rhythm).
• Set a specific time for when you turn the lights off, to signal to your body that it’s time to sleep.
• If having an afternoon nap makes it difficult for you to fall asleep at night, try to avoid them.

• Blue light emitted by screens – TV, tablets, smartphones and laptops – can disrupt the release of melatonin, a hormone that aids sleep, so it’s good practice to limit using these before bed.
• Set a time in the evening when all electronic devices should be turned off, ideally one to two hours before bedtime.
• If you enjoy reading before bed, opt for printed materials instead of electronic devices, unless it is one that has blue shade that uses specialised filters to limit exposure to blue light.

• Be mindful that caffeine, alcohol, over-the-counter medication, and heavy meals close to bedtime can interfere with your ability to fall asleep.
• Limit or avoid beverages and foods that contain caffeine, like coffee, tea,  chocolate and drinks that are fizzy or energy-boosting.
• Refrain from consuming large meals two to three hours before bed. If you’re hungry, opt for a light snack that includes protein and complex carbohydrates.
• While alcohol may make you drowsy initially, it can disrupt your sleep and cause you to wake up in the early hours.

• Be aware that engaging in vigorous physical activity close to bedtime can stimulate your body and brain and raise your core temperature. This makes it harder to fall asleep.
• Plan your exercise routine earlier in the day to achieve your physical activity goals while still promoting better sleep.
• Engage in soothing and relaxing activities before bed to promote a sense of calmness – read a book, do some gentle yoga or meditate.

Sleep is sensitive to a lot of things, including external factors. Cousins tells Saga the most common ones to look out for and what we can do to limit the effects on sleep.

The impact of light, whether natural or artificial, plays a crucial role in influencing our circadian rhythm –  which is our internal clock – regulating feelings of alertness and tiredness.

However, exposure to light at inappropriate times can disrupt sleep quality by suppressing melatonin production, making it more difficult to fall asleep.

When waking up we want to expose ourselves to natural light during the day, then limit light in the evenings –especially artificial light – before bed.

While medications serve to treat specific conditions, some can have adverse effects on sleep quality. Medications such as alpha-blockers, beta-blockers and antidepressants may disrupt sleep. 

For example, alpha-blockers have been associated with reduced REM sleep, the final stage of a sleep cycle, when dreaming occurs. 

Speak with your doctor for advice if you think your medication is affecting your sleep.

A poorly optimised sleep environment can disrupt sleep by preventing deep and uninterrupted rest. Ideal conditions include a cool, dark and quiet room.

Darkness facilitates the production of melatonin, while a temperature between 60- and 67-degrees Fahrenheit (15-19 degrees Celsius) promotes comfort. Disruptive noises can disturb sleep, but wearing earplugs can be beneficial.

Additional measures such as blackout blinds and an eye mask can block out unwanted light, improving the overall sleep environment. Investing in a cooling mattress or using a fan can help to regulate room temperature, promoting better sleep.

Nicotine can delay the onset of sleep, making it more difficult to fall asleep. It has also been shown to reduce the amount of rapid eye movement (REM) sleep, which is crucial for restorative and dream sleep.

Caffeine stimulates the central nervous system, promoting wakefulness and reducing feelings of fatigue. However, consuming caffeine too close to bedtime can delay the onset of sleep and shorten the total duration of sleep, leading to less sleep time overall. In fact, caffeine has a half-life of roughly six hours, so anything consumed after midday can impact your sleep.

It’s important to note that the sensitivity to nicotine and caffeine can vary among individuals. Some people may be more tolerant to the effects of these substances, while others may be more susceptible to sleep disruptions even with smaller doses.

To optimise sleep quality, it is advisable to limit or avoid nicotine and caffeine intake, especially in the hours leading up to bedtime.

Cousins tells Saga that our fascination with sleep has reached such extremes that a new medical term has emerged – orthosomnia. 

“This phenomenon refers to an unhealthy fixation on achieving perfect sleep, which ironically can disrupt our ability to fall asleep.

One study examined several individuals who relied on wearable sleep trackers to monitor their sleep patterns.

“Paradoxically, their excessive focus on attaining flawless sleep led them to self-diagnose with insomnia and seek treatment accordingly. These individuals took the data from their sleep trackers too seriously, allowing concerns about achieving ideal sleep to consume their thoughts and hinder their ability to naturally drift off at night.”

A consistent sleep schedule will help with sleep, says Cousins, but he adds: “It’s important to strike a balance and avoid becoming overly preoccupied with sleep-related concerns.”