![]() If you need to shift your sleep schedule, you can try to do so by going to bed and waking up 15 minutes earlier or later every couple of days until you reach the goal bed time that allows you to get the amount of sleep you need on the correct schedule. ![]() Your clock can only move so fast – about an hour a day at most. If you’re a night owl who has to get up early for work, or a person who gets sleepy in the afternoon when there are activities you still need to complete, you may have to work on adjusting your clock to meet your lifestyle. Sleeping like you’re on vacation may not be practical if you’re balancing work, school or family responsibilities. Shift your circadian rhythm in increments. This is the number of hours of sleep you should probably get on a daily basis.Ģ. Do this for a few days to determine your natural sleep pattern. Go to bed when you start to feel sleepy and wake up without the help of an alarm. To figure out your circadian rhythm and the number of hours you need, mimic what you would do on a relaxing vacation. There’s no right or wrong time to go to bed or wake up as long as you are getting the amount of sleep you need – typically 7 – 9 hours – and it’s not interfering with your daily activities such as school or work. If you have an advanced clock, you may want to go to bed early and wake up early. ![]() If you have a delayed circadian rhythm, you may want to go to bed later in the evening and wake up later in the morning. So how do you get the optimal amount of sleep to perform your best? Here are five things to keep in mind:Įveryone has their own circadian rhythm – the natural time you want to go to bed and when you want to wake up. Some people may think they tolerate being sleep deprived well, but there’s a lot of objective data that shows sleep-deprived people don’t function at the best of their ability, even when they believe they do. Generally, people function best when they get the appropriate amount of sleep. It really comes down to how your natural clock aligns with your social clock. And it doesn’t matter when you go to bed or wake up. Some people are more productive first thing in the morning while others hit their stride late at night. The saying goes, ‘Early to bed, early to rise, makes a man healthy, wealthy and wise’ but that doesn’t actually apply to everyone.
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