How To Fix Your Sleep Schedule

As the new year kicks back into swing, it can be hard to get yourself back on track after a relaxing holiday.

One of the biggest challenges I have been facing is getting my sleep routine back on schedule. After spending the night at my Mom’s place a couple of nights, plus a few mornings sleeping in, before you know it you sleep schedule is out the window and you’re fighting to get back in a groove again.

My goal is to not only wake up at 6am, but I want to make sure I get to bed by 10pm.

Easier said than done.

To help you do the same, here are a few tips from inside The Resilience Toolbox.

1) Create an Evening Routine.

Perhaps you already had an evening routine before the holidays…

Can you restart it? What did that look like? Was it healthy?

If it wasn’t healthy, now would be a good time to set a new evening routine.

Mine currently focuses on:

  1. Slowing down water intake. I tend to drink a lot of water throughout the day, but then I end up waking up to go pee. So, I try to stop drinking water about an hour before bed, except for one thing…
  2. Make a tea ( I prefer peppermint tea with honey), or my “Tim Ferris Drink”, which consists of 2 Tbsp of Apple Cider Vinegar and 1 Tbsp of honey. I saw this video years ago about Tim’s drink potion, and it has been a “go to” for me for years now.
  3. Avoid screen time 1hr before bed. Putting your phone on silent or in airplane mode will help you make the mental disconnect so you can actually begin to rest your brain.
  4. Open my bedroom window to make my room cold. Studies have shown that a cold room can help you fall asleep quicker, reduce insomnia, reduce stress, and improve your mood as you fall asleep. (hint: if you don’t have great airflow, just leave your covers open for 30 minutes before falling asleep to make your bed colder)
  5. Listen to a mindfulness recording like this one I love on “Letting go”. (note: It’s meant for you to fall asleep to to help reprogram your mind. Not to stay awake for six hours.)

Additionally, you may consider things like reading a book, taking a bath, guided meditating, journaling, or many other disconnects.

Find what works for you!

2) Create a Morning Routine.

Similarly, in order to give you a target to aim for, think about what would your ideal morning look like? What do you want to do first that will help set your day up for success? How long will each task take?

Today, my morning routine consists of:

  1. Immediately shower to wake myself up. I prefer a hot shower to loosen up my muscles.
  2. Make a pre workout shake and then workout for 45 – 60 minutes. Without question, I have found that exercising first thing in the morning has been a major key to not just maintaining my physical health, but especially my mental health.
  3. Make a healthy breakfast. My “go to” meal is quinoa breakfast bites with avocado. I usually drink water, but if I have a coffee, I prefer to drink Dirty Rasa coffee to help me cope with allergy troubles I get from normal coffee.
  4. Journal. One of my favourite tools is to use The 5 Minute Journal which helps you focus on gratitude. Starting your morning by focusing on the small things you are grateful for will help you carry perspective throughout your day.
  5. Meditate. I prefer guided meditation using Headspace. Similar to gratitude, by taking a few moments to meditate, you can help center your mind and create an intention to be present for the day. (Click here to get a discount on your first

You may also consider things like going for a walk, Face Timing a friend, watching or listening to a podcast or motivational video on YouTube. There are many options, but ask yourself, what works for you?

Do that.

3) Build The Habit

Finally, when you think about trying to get your schedule back on track, don’t be afraid to fail and take baby steps.

In the beginning, you may not be able to do five things, so just focus on one step at a time.

First it’s about getting to bed on time. Set a reminder in your phone to open your window one hour before bed to let some cold air in, and that can be your first “win”.

Then, at the same time, put your phone on silent and make yourself a tea. Just keep doing your usual, but see how that helps affect your wind down routine.

Then work on your morning. Maybe the first week your goal is to simply get out of bed on time, and that can be a “win”.

Then once you have done that, focus on getting out of bed on time and getting outside your door for some fresh air. That can be another “win”.

Continue build from there.

In conclusion…

Getting yourself back into a routine can definitely seem like a daunting task at first, but know that if you are not the type to do things “cold turkey” and try to change everything all at once, ask yourself “What is the next right step?”, “What can I do today to move myself just a little bit closer towards my goal?”.

Then go do that.

By taking small baby steps, that is how you too can become a hero in your own movie.

Enjoyed these tips? Click here to learn more about The Resilience Toolbox.

Enjoyed this article? Here are three more to help you develop a resilient mindset:

How To Get Out Of A Funk

What To Do When Nothing Is Going Right

How To Support Someone Struggling With Mental Health

Download your FREE copy of my autobiography, Still Standing: When You Have Every Reason to Give Up, Keep Going here.

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