Today I would like to share with you some experience on how to adjust your schedule and optimize your sleep cycle, especially for those like me who have suffered from severe insomnia.

Insomnia is a painful experience, but after a period of exploration and hard work, I finally found some ways to improve my sleep quality.

Establish a regular sleep schedule:

When facing severe insomnia problems, I deeply realized that establishing a regular schedule is crucial to restoring a healthy sleep cycle.

I once fell into the trap of not being able to have a regular sleep schedule, which made it difficult for me to fall asleep and stay in deep sleep. To overcome this, I took a series of targeted steps to realign my sleep schedule.

I set consistent wake-up and bed times, regardless of my sleep status the night before. I wake up at the same time every morning and then set an earlier-than-usual bedtime in the evening.

At the beginning, I often felt sleepy, but I persisted. After a few weeks, I started to notice that my body clock seemed to be gradually adjusting and I started to feel more energetic in the morning and fell asleep easier at night.

I also maintain consistent sleep and rest times throughout my daily schedule, including meal and exercise times. I try to avoid eating too much or too heavy food in the evening so as not to disrupt my sleep.

In addition, I arrange some light exercise, such as walking or yoga, to help burn energy during the day and make it easier to enter deep sleep at night.

I would like to share a specific example to show the effectiveness of establishing a regular schedule. For a while, I often stayed up late at night watching TV or playing mobile games, which made me drowsy during the day and difficult to fall asleep at night.

I realized that this irregular schedule might be a big factor in my insomnia problem. So, I decided to try a fixed schedule of getting up at 7am and going to bed at 11pm every day.

In the first few days, I found it quite difficult, especially falling asleep early at night. But as time went on, I started to get used to this new schedule.

I noticed that I had more energy during the day and no longer had trouble falling asleep at night. The point is, I was able to get more consistent and deeper sleep every night.

Adjust daily eating habits:

I used to eat spicy food or drink coffee at night, which made it difficult to fall asleep at night and wake me up at night. In order to improve my sleep quality, I started to adjust my daily eating habits.

I try to avoid eating too much spicy food, caffeine, and sugar at dinner. I learned to choose light, easy-to-digest dinners such as lean meats, vegetables, and grains and avoid greasy and pungent foods. I also try to avoid eating too many snacks in the evening so that it doesn’t disrupt my sleep.

I also started paying attention to the timing of my meals. I try to avoid heavy snacking after dinner, especially foods high in sugar and fat.

I will choose some light food, such as fruits or nuts, as an evening snack. In addition, I also try to avoid drinking coffee or tea at night so as not to interfere with falling asleep due to caffeine stimulation.

A practical example can illustrate this point well. There was a time when I would often go out to eat hot pot with friends in the evening, and it was spicy and hearty. However, I found it difficult to fall asleep at night after each meal and I would wake up multiple times during the night.

I began to reflect on whether my eating habits were related to my insomnia, so I decided to adjust the content and time of dinner.

I began to choose to eat light foods at dinner, such as vegetables and white meat, and try to avoid spicy and greasy foods.

I also moved my dinner to an earlier time to give my stomach enough time to digest the food. Over time, I noticed that it became easier to fall asleep at night and I woke up less during the night.

Relax the body and mind:

After I personally experienced a long period of insomnia, I deeply understand the importance of relaxing the body and mind to adjust work and rest schedules and optimize sleep cycles.

I used to feel nervous and anxious at night, which made it difficult to fall asleep and wake me up many times at night. In order to improve this situation, I began to focus on relaxing my body and mind and allowing myself to enter a better state of rest.

I learned to use deep breathing and meditation to help me relax. Every night, I would find a quiet place, close my eyes, inhale deeply and exhale slowly, repeating this several times.

This helps calm my mind and reduce inner tension. I also tried meditation, which gradually eases me into a calm state by focusing on relaxing various parts of my body.

I also tried some relaxing activities, such as yoga and hot spring baths. Yoga can help me relieve muscle tension, while also helping to regulate my breathing and improve my sense of mental calm.

Hot springs can relax my body in the warm water and help improve the quality of my sleep.

I once tried a simple meditation exercise. Every night, I lay in bed, close my eyes, and focus intently on my breathing.

I consciously feel the in and out of each breath, and at the same time tell myself to focus only on my breathing and put aside other thoughts for the time being.

It may be a little difficult to concentrate at first, but as I practice, I gradually feel a sense of inner peace and fall asleep becomes easier.

Avoid using electronic devices:

I often find myself staying up late at night using my phone or computer, which makes it difficult to fall asleep and affects my overall sleep quality. In order to improve this situation, I started taking steps to reduce the impact of electronic devices on me.

I set a time to ban electronic devices, usually an hour before bed. During this time, I turn off my phone and computer to avoid exposure to blue light from screens.

I will choose some relaxing activities, such as reading a paper book, listening to some soft music, or meditating. This helps reduce the stimulation of my brain by electronic devices and allows me to gradually enter a state of rest.

I keep entertainment items other than electronic devices in my bedroom. I keep my phone, tablet, etc. out of the bedroom so I’m not tempted to use them in bed. I also keep my bedroom a quiet, comfortable environment for sleeping and relaxing.

I tried an electronic device disabling experiment. For a period of time, I decided not to use any electronic devices, including mobile phones and computers, after 9pm.

Instead, I choose to read some books, do some stretching, or communicate with my family. For the first few days, I felt a little uncomfortable because I was used to using electronic devices at night.

However, over time, I found that the quality of my sleep gradually improved and it became easier to fall asleep.

Beibei has something to say:

Through unremitting efforts, I successfully adjusted my work and rest time and optimized my sleep cycle.

Although the process may have some twists and turns, the final improvement makes me feel very satisfied and happy. I hope my experience and methods can also inspire you and help you overcome insomnia and have better sleep quality.