It is pretty fair enough to say that due to recent disruptions, our daily schedules have become disorganized, including our nighttime habits. However, it is crucial to establish a proper sleep schedule and prioritize getting enough rest as we need to return to work every day. If you find yourself struggling for sleep, waking up late, and taking daytime naps, this blog, brought to you by the best sleep specialist in Kolkata has been penned down for you!

Here are 7 expert tips for managing your disturbed sleep schedule –

1. Establish a Consistent Bedtime and Wake-Up Time:

Set a regular bedtime and wake-up time, even on weekends. Consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up at the desired times.

2. Gradually Adjust Your Schedule:

If you need to shift your sleep schedule significantly, do it gradually. Move your bedtime and wake-up time by 15-30 minutes earlier or later each night until you reach your targeted sleep schedule.

3. Limit Exposure to Screens Before Bed:

The blue light emitted by screens (such as smartphones, computers, and TVs) can interfere with your body’s production of melatonin, making it harder to fall asleep. Limit screen time at least an hour before bedtime, and consider using blue light filters or night mode settings on your devices.

4. Create a Comfortable Sleep Environment:

Make your bedroom conducive to sleep by keeping it cool, dark, and quiet. You can use blackout curtains, earplugs, or white noise machines to block out light and noise. Invest in a comfortable mattress and pillows that support healthy sleep posture.

5. Limit Caffeine and Alcohol Intake:

Avoid consuming caffeine and alcohol close to bedtime, as they can disrupt your entire sleep cycle. Bear in mind that caffeine is a stimulant that can interfere with falling asleep, while alcohol can disrupt the quality of your sleep.

6. Exercise Regularly:

Engage in regular physical activity during the day, but avoid vigorous exercise close to bedtime, as it can increase alertness and make it harder to fall asleep. Aim for moderate exercise earlier in the day to promote better sleep at night.

7. Watch Your Eating Habits:

Avoid heavy meals, spicy foods, and large amounts of liquids close to bedtime, as they can cause discomfort and disrupt your sleep. Instead, opt for light, easily digestible snacks if you are hungry before your sleep schedule.

If you continue to struggle with sleep in spite of trying all these aforementioned tips, consider consulting the best sleep specialist in Kolkata.

Dr. Sudipta Chandra, a renowned ENT specialist in Kolkata can help identify any underlying sleep disorders or medical conditions that may be affecting your sleep and recommend an appropriate treatment plan.