Limit Electronic Use in Bed
The bright blue illumination from tablet, laptop and phone screens is the last thing you need when trying to get a decent night's sleep. Using electronics up to an hour before bed can disrupt your circadian rhythm and push your body clock back, delaying the amount of "regulated" sleep you get. Try setting apart some time before bed to read, or use that time where you would have been on your phone to prepare your wardrobe and bag for the next day. You'll help change your body clock and feel better the next morning
Practicing Bed Discipline
Going along with limiting your electronic use in bed is practicing bed discipline. You may have been told at some point that your bed should be reserved for sleep. Odds are you aren't following this advice; nine out of ten Americans aren't. By reserving your bed for sleeping only and not work, your body will be better conditioned to fall asleep faster and to sleep more restfully. You'll be amazed at the difference it makes.
Change Your Meal Times
Recent studies have found that our circadian rhythms are affected by when we eat our meals. If you eat irregularly throughout the day, or if you eat late at night, changing your eating patterns would have an especially big impact. It's important to distribute your meals equally through the day. The optimal dinner time is around 3-4 hours before your bedtime.
Take Baby Steps
If you've ever tried to break a bad habit you know two important things; the longer you've had a habit, the harder it is to break, and the most effective method to breaking a habit is to cut down a little at a time. The same goes for altering your body clock. If you want to wake up earlier and feel fresher in the morning, you need to start small and you definitely need to start somewhere. First, set a solid bedtime for yourself and stick to it. Once you can consistently meet your goal, set a bedtime 10 minutes earlier. Then 20 minutes. Then 30 minutes. Stay disciplined and committed, and let your improved mornings motivate you.
Melatonin Supplements
Melatonin is a hormone your body produces at night. As your melatonin levels increase, your cognitive abilities decline, your reflexes slow, and sleep feels more inviting. It's the melatonin that is being suppressed when you use electronic or blue lights in bed. If your circadian rhythm is delayed, ask a doctor about taking Melatonin Supplements. They may be able to combat your delayed body clock and help you get a fuller night's rest.
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Sources:
Circadian Rhythm Fact Sheet. National Institute of General Medical Sciences, US Department of Health and Human Services. Web. https://www.nigms.nih.gov/education/pages/Factsheet_CircadianRhythms.aspx
The Right Foods at the Right Time: Circadian Rhythms and Nutrition. Food and Nutrition. Web. http://foodandnutrition.org/Stone-Soup/March-2017/The-Right-Foods-at-the-Right-Time-Circadian-Rhythms-and-Nutrition/
Gradisar, Michael, Amy R. Wolfson, Allison G. Harvey, Lauren Hale, Russell Rosenberg, and Charles A. Czeisler. "The Sleep and Technology Use of Americans: Findings from the National Sleep Foundation's 2011 Sleep in America Poll." Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine. American Academy of Sleep Medicine, 15 Dec. 2013. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3836340/