What should a sleep pattern look like?Before we work out how to fix sleeping patterns, it’s important to know exactly what needs fixing. So what should a sleep pattern look like? On average, adults should get between seven and nine hours of sleep every night, but this can vary from one person to another. For example, if you work in shifts it’s likely that your sleep pattern will look a little different to your partner’s, and vice versa. That’s why it’s important not to measure your sleep patterns against others’. Your sleep schedule also depends on the cues you give your body, from setting your alarm, to when you eat.
To really understand how to fix sleeping patterns, it’s also important to know what your sleep should look like throughout the night. Sleep is divided into 5 stages, which are all repeated several times throughout the night. The stages are as follows:
- Stage One: Lightest Sleep. The point at which you’re likely to be drifting off and can easily be woken. Your eye movement begins to slow down and your muscles start to relax.
- Stage Two: Light Sleep. Your brain waves slow down; heart rate drops and your body temperature falls a little.
- Stage Three: Slow Wave Sleep. The point at which your brain waves slow right down and turn into delta waves.
- Stage Four: Deep Sleep. The most restorative and rejuvenating stage of sleep. The brain now only produces delta waves which makes it more difficult to wake up.
- Stage Five: REM Sleep. The rapid eye movement stage where dreams begin to happen as the brain and nervous system kick back into action.
How to figure out if you have a disturbed sleep patternWe’ve listed some statements on sleep below to help you evaluate the quality of your shut eye:
- On average, you get seven to nine hours of sleep every night.
- You’re able to fall asleep within 20 minutes of putting your head down.
- You don’t find yourself lying awake during the night wishing that you were sleeping.
- You wake up feeling fresh and ready to start the day.
- Throughout the day, you feel rejuvenated and are able to be fully productive – it’s likely that you’ll feel a dip in energy throughout the day but ultimately, with a good sleep pattern, your energy will return.
Do these apply to you? If so, you’re on the right track. But if you don’t agree with some – or all - of the above, that may be a sign that you need to make a few changes in order to improve your sleep pattern. Find out how to fix sleep schedules below.
How to fix your sleeping patternDisturbed sleeping patterns can have an effect on our productivity, energy, mood and much more. That’s why it’s so important that we regulate our sleep and get quality shut eye every night. Whatever the cause of your bad sleeping pattern, be that travelling across time zones or staying up late to watch TV, we’ve outlined some of the things to consider when learning how to fix sleep schedules.
Adapt your routineSet your alarm to go off at the same time every day and go to sleep at the same time every night. This will help you train your body into adapting to a regular routine to make falling asleep and waking up that little bit easier. Although the important thing to consider here is patience. The change won’t happen automatically. Start by slowly adapting your bedtime in small increments until you reach the perfect time. Make sure you’re strict about sticking to this schedule, too. Instead of sleeping in, get up at the same time each day and don’t allow yourself to stray away or snooze the alarm.
Plan your exposure to lightWhen figuring out how to fix your sleeping pattern, you’ll need to reset your body clock. And because your body clock is sensitive to light, it’s important to balance things out. For instance, turning off bright lights and avoiding electronic screens before bed can help prepare you for a better night’s sleep. Equally, when you wake up, the first thing you should do is open your curtains – exposing yourself to natural daylight.
Avoid long napsAs we all know, napping during the day can make it much more difficult to go back to sleep at night. But if you’re experiencing a disturbed sleep pattern, you may be tempted to go for a nap to help you gain more energy throughout the day. Although when necessary, naps can be quite beneficial – but try to aim for only 30 minutes maximum if you really need one. You’re more likely to feel refreshed after 20 minutes of light sleep than a longer nap that can leave you feeling groggy, as that means having to wake up from a deeper sleep.
Keep it coolOne of the most important factors involved in getting a good night’s sleep is maintaining temperature. Before you nod off, your body temperature begins to drop to prepare for sleep, and you typically drift off when the rate of temperature change and body heat loss is at its highest. But throughout the night, if your body heat drops or rises, your sleep is likely to be disturbed and it may be difficult to nod off again. That’s why setting up your sleep environment properly is one of the most important contributors to getting a good night’s sleep. Find out why wool bedding is the perfect choice, and how to fix sleep schedules with Woolroom below.
Looking for more info on what to do when you can’t sleep and how to fall asleep faster? Check out our blog.
How to fix sleep schedules with WoolroomSo what’s the easiest way to maintain body temperature across all seasons and achieve better quality shut eye? Naturally, the answer is wool. Temperature regulating, free from chemicals and the secret to better sleep, wool bedding provides the ultimate clean sleep. Designing the perfect sleep environment isn’t all about dimming the lights and turning off your phone. It’s about building a sanctuary that’s natural, hypoallergenic, breathable and comfortable all in one. Sleeping with wool can help to alleviate those disturbances that wake you during the night, helping you to regulate your sleep pattern and get better quality shut eye. At Woolroom, our bedding sets are made from premium natural fibres that are Allergy UK approved, easy-care, 100% natural and so much more.
Build your custom bedding set today and feel the difference with wool.