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Sleep is a natural phenomenon characterized by the state of consciousness and rest. It is a phase during which the body repairs itself, restores energy, and prevents fatigue. Most people require 7 to 9 hours of sleep per night. However, everybody is different; some people require more sleep while others can get by with 6 hours of sleep.

While it is widely assumed that sleep helps people stay focused and creative, research shows that sleep deprivation has a negative impact on mental health and mood. According to research, getting enough sleep every night may also improve your memory, decision-making skills, creativity, attention span, and productivity throughout the day. And, while most of us understand the value of sleep, many of us struggle to get enough of it or have trouble falling asleep at night. In our previous blog post, we introduce you to ‘sleep syncing,‘ in this blog we write how it works. 

What is the Best Sleep Pattern?

Sleep is necessary for a healthy and happy life. Consider implementing a sleep schedule if you want to improve your sleep. A regular sleep schedule allows you to sleep and wake up at the same time each day. It also assists you in getting the recommended amount of sleep for optimal health and well-being.

“By adulthood, most healthy people require 7 to 8.5 hours of sleep,” says Michelle Drerup, PsyD, DBSM, a Cleveland Clinic psychologist and sleep disorder specialist. She goes on to say though sleep requirements vary depending on genetics, most adults require seven to nine hours of sleep per night. If you believe you thrive on less, you should reconsider.

If you like this sleep better pic and would like to download it click here. Being aware of our daily routine aids in understanding our habits. Mindfulness practice includes meditation, learn more about mindfulness 

5 steps for better sleep 1- stick to a sleep schedule 2- Create a restful environment 3-Do regular physical activity 4-Eat light meal 2 hours before bedtime 5-Manage stress & anxiety
scheduling sleep concept: Note pad with shut-eye drawn, a clock and toothbrush and essential oil on blue background

Why Should You Sleep Schedule?

There are numerous advantages to following a sleep schedule rather than sleeping at random throughout the day. For one thing, it can help people get used to going to bed and waking up at the same time every day, which can help with chronic insomnia and other sleeping disorders. It can also aid people suffering from shift work disorder or other chronic health conditions by regulating their circadian rhythms, or body clocks. Finally, maintaining a consistent sleep schedule has been shown to improve mood and overall well-being.

Meditating before bedtime relaxes the mind and makes it easier to sleep. Here are five ways to start your meditation practice

Sleep Sync How it Works

– Keep track of your sleeping and waking hours, note the time you go to bed and wake up the next morning.  It can also be done with a wearable device or smartphone app. This will assist you in gathering track of your sleep routine or circadian rhythms. Which can then be used in developing a regular sleep routine and improving your sleep quality. Download our sleep sync journal for free

– When you start journaling your sleep routine, you begin to notice when you go to sleep and when you wake up. You also notice things in your daily life that affect your sleep, such as stress, caffeine consumption, meal consumption, sunlight exposure, and physical activity level. All of this has an effect on your sleep and disrupts your sleep cycle.

– Developing sleep sync: Observing the factors that influence your sleep can help you change your lifestyle to improve your sleep. This includes improving your sleeping environment, reducing stress, eating lighter meals at bedtime, exercising, and meditating. You could also take a hot bath and use aromatherapy before bed to help you fall asleep and get a good night’s sleep.

Experiment with various bedtimes to determine the best time for you. This can assist you in sleeping faster and for longer periods of time. Click here to read further on sleep syncing

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Healthy sleep concept for sleep syncing. Lavender bouquet, sleep mask and candle with silk background

Creating a Night time Routine

A night time routine can help you sleep better at night. Consider incorporating some of the suggestions below into your daily schedule to create a nighttime routine.

– For better sleep, dim your lights an hour or so before bedtime, include dimming or turning off the television or computer. This can aid in the reduction of anxiety and stress, both of which can contribute to insomnia.

– Keep screens and bright lights out of the bedroom. This can help reduce the likelihood of idiopatic awakenings or sudden disorienting episodes, both of which can cause difficulty sleeping.

– Establish a relaxing nighttime routine that signals to your body that it is time to unwind. This could include washing your face, brushing your teeth, meditating, reading, or doing something light. It also, includes going to bed at the same time every night, regardless of whether you were active or not during the day.

Guided Meditation for sleep

Guided meditation is a type of sleep-promoting practice that involves the use of a specific technique or activity to help the mind relax and sleep. Guided meditation can take the form of breathing exercises, body scans, or progressive muscle relaxation.

It is important to note that not all types of meditation are equally effective at promoting sleep. Guided meditation is a popular option because it allows for a specific and consistent practice that has been shown to improve sleep quality and duration.

Other types of meditation can also be effective for promoting sleep, but the benefits will vary depending on the individual. Breathing exercises, for example, have been shown to improve sleep quality and quantity in people suffering from insomnia. 

Meditation is known to improve wellness and well-being in addition to improving sleep.

Final Thoughts on Sleep Sync

Sleep sync is an excellent method for establishing a natural sleep-wake cycle. It aids in the establishment of a consistent bedtime routine, which is essential for good sleep. This routine will assist you in developing good sleeping habits and becoming more consistent with your sleep schedules.

Managing your meal plans, stress levels and Light and dark exposure at the appropriate times promotes healthy sleep. Furthermore, sleep sync involves developing habits such as avoiding screens before bed, eating a meal two hours before bed, and reading or meditating before falling asleep. It improves your overall health by increasing the amount and quality of sleep you get. So, if you want to sleep better, try a sleep-tracking app or our free sleep sync journal.

Sleep synchronisation is an excellent way to improve your sleep quality. It is a simple, relaxing, and effective method of improving your overall health. You will notice that you are falling asleep faster and waking up feeling more refreshed as you begin to sleep sync. You can create a sleep routine that works for you by following the advice given above. Use this blog as a guide to help you through the sleep syncing process.

Sleep Journal

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Meghana Millin
Mindfulness teacher & Reiki Master
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Sleep sync is a technique for improving sleep quality by adjusting your daily routine to coincide with your sleep. It aids in the regulation of your circadian rhythm, which is in charge of controlling cycle. This can help you sleep better and sleep longer by reducing fatigue and insomnia. Sleep sync can help to reduce stress and improve moods in addition to improving sleep. Because your body gets the rest it requires, you will have more energy throughout the day. If you want to improve your sleep, sleep sync is a great strategy to try.

A consistent sleep routine can assist you in achieving restful and restorative sleep. Here are some pointers to ensure that your sleep synchronisation routine is effective:

1. Modify your evening routine so that you have a consistent bedtime every night. Every day, regardless of the day of the week, go to bed and wake up at the same time. This will help your body adjust to a regular sleeping schedule.

2. Eat lighter meals at night, with the last meal at least two hours before bedtime.

3. Get enough sunlight during the day so that your body produces melatonin, which promotes sleepiness, in the evening.

4. Avoid screens and stimulating activities like work or strenuous exercise at least an hour before going to bed.

5. Keep your bedroom cool, dark, and free of distractions like televisions or electronic devices. Make it a place where you feel at ease and relaxed.

6. Exercise on a regular basis, but avoid doing so right before bedtime because it can be too stimulating and interfere with sleep onset.

Understanding your sleep pattern and how your daytime routine affects your sleep is the first step toward developing a successful sleep sync routine. Once you understand this, you can make changes to your daily routine to align with your sleep schedule. This includes having lighter meals at bedtime or two hours before and going to bed and getting up at the same time every day, including at weekends. Have a nighttime ritual that tells your body it’s time to sleep. This includes relaxing activities like reading, meditating, or taking a hot shower. This will help your body recognise when it is time to rest and establish a regular rhythm.

Avoid watching television or using your phone because these activities can stimulate the mind and make it difficult to fall asleep. Also, ensure that your bedroom environment is sleep-friendly. Maintain a comfortable temperature, as well as a low level of noise and light. Additionally, for at least an hour, try to avoid blue light from electronic devices.

Whatever you do, make it something that helps you relax and prepares you for sleep. More information on sleep synchronisation can be found here.

Here are some suggestions to help you better sync your sleep cycle and get a good night’s rest every night:

1. Maintain a consistent bedtime: One of the best ways to avoid disrupting your sleep cycle is to set and stick to a consistent bedtime each evening.

2. Meal times: Eat heavier meals at breakfast and lunch, and lighter meals at dinner, with the last meal at least two hours before bedtime.

3. Make use of natural light: Exposing yourself to natural light during the day can help your body recognise when it’s time to sleep at night.

4. Limit caffeine intake: Because caffeine can stay in your system for up to 8 hours, it’s best to avoid caffeinated beverages close to bedtime.

5. Exercise on a regular basis: Exercising on a regular basis, particularly during the day, can help improve your sleep quality and synchronise your sleep cycle.

6. Limit screen time at least an hour before bed: Screen time at night lowers melatonin levels, which can interfere with sleep quality.

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