The stress of losing or changing jobs can wreak havoc on sleep. But did you know the change in schedule can also have an effect? It’s difficult to get back on an appropriate sleep schedule after time off or a job change. If you’re unemployed and have nowhere to go in the morning, it’s really easy to sleep in. Getting up at 8:00am versus 6:30am makes a big difference.
To ease your body into a new schedule, go to bed 15 – 30 minutes earlier than usual. Do the same every night until you reach the time that allows you to get a full 7 – 8 hours of sleep. As your internal clock readjusts it will become easier to get up early in the morning.
Photo by Rev
Some other tips for resetting your internal clock:
- When you first wake up, open the curtains to let in sunlight. An article in Ladies’ Home Journal explains that “Early morning exposure to daylight can shift your body clock forward so you naturally feel tired earlier at night.”
- Help your body know when it’s time to sleep by dimming the lights 30-60 minutes beforehand. This produces melatonin, a hormone that promotes sleep.
- Turn off the TV and computer. Instead, read a book, listen to soft music or take a warm bath. Let your body wind down.
- Make your room as dark as possible or wear an eye mask (even the lights from a digital clock can keep you up). Make sure the temperature is cool and comfortable. Turn on a fan or other white noise to block out distractions.
- If you’re still struggling to adjust, the article mentioned above recommends a prescription called Ramelteon (brand name: Rozerem). It targets the part of the brain involved in the sleep-wake cycle, helping reset your biological clock. This could take a week or two but Ramelteon usually enables sleep in about an hour.
I recently had to shift my cycle for work. It was difficult since I’m a night owl. Still, the rewards of a good night’s sleep were well worth the effort!
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