Has it ever occurred to you to wake up at the same time in the morning as usual without setting an alarm? Interesting, right? The reason for this phenomenon is that our bodies tend to or at least want to follow consistent sleep patterns, i.e. our body clocks.

However, sometimes our body clocks can get out of track due to changes in our sleep patterns resulting in poor sleep. So, if you don’t want to be sleep deprived there are several things you could do to reset your sleep schedule. Here’s a brief list of the top tips for fixing your sleep:

1. 1. Adjust Your Bedtime

First and foremost, if you have to wake up early in the morning, it means that you should also go to bed earlier. Still, if your body clock isn’t used to this habit, deciding to sleep earlier isn’t enough as you would only be turning and tossing in bed. Hence, be patient and adjust no more than 15 minutes earlier every three days until you reach your preferred bedtime.

2. 2. Avoid Daytime Napping

It is easy to fall into temptation and indulge in daytime napping especially if you feel tired. But, this habit will only harm your nocturnal sleep. Precisely speaking, taking a nap during the day will interfere with your ability to fall asleep at your usual bedtime. Therefore, as soon as you feel sleepy, try doing some light exercises to reduce sleepiness.

3. 3. Avoid Sleeping In

In general, people tend to sleep in at weekends as they don’t have to get up early in the morning. However, like napping, sleeping later at weekends or on days off can also harm sleep at night. That said, try following a strict and consistent sleep schedule throughout the entire week, even at weekends to keep a functional sleep pattern.

4. 4. Limit Light Exposure

The truth is, that your body clock can be remarkably affected by exposure to light. Indeed, a study has shown that evening light exposure can change your body clock to a later schedule. The same study proved that limiting household light exposure several hours before bedtime is a very effective way to reset your body clock.

5. 5. Limit Screen Time

Just like light exposure, you should also limit screen time as all electronic gadgets emit blue light that imitates daylight and thus keep your brain alert. So, if you want to fix your sleep schedule, avoid using smartphones, laptops, tablets, TVs, etc. close to bedtime. Instead, try some relaxing activities like reading, listening to calming music, or taking a warm shower or bath.

6. 6. Try Melatonin Supplements

Melatonin is known to be the sleep hormone which indicates that it is quite essential for getting enough quality sleep. Still, you have to make sure that you visit your health care provider to get the right dose. Plus, your doctor will explain all the possible side effects and contraindications with other medications.

7. 7. Mind Your Food and Drinks

Last but not least, you have to be careful about what you eat and drink a couple of hours before bedtime. For example, having a heavy meal will give you heartburn and make it difficult for you to fall asleep. In addition, caffeinated drinks or foods like coffee and chocolate will also interfere with your sleep. And, nicotine is also a stimulant, so try to avoid smoking as well.