How to Adjust Your Sleeping Pattern

Sleep is an important part of a healthy lifestyle. Adequate sleep -- seven to nine hours per night for the average adult -- improves mood, increases energy, improves concentration and allows the body to heal. Sleep disorders and medical conditions like sleep apnea disrupt sleeping patterns, which affects a person's ability to function during the day as well. There are several steps that can be taken to adjust sleep patterns, improve quality of sleep and benefit overall health.

Instructions

• 1

  Establish consistent times for going to bed at night and waking in the morning. Slowly adjust these times in 15-minute increments until you have achieved your ideal schedule. Aim for seven to nine hours of sleep per night. Maintain this schedule seven days a week to help your body adjust to the new pattern. This will also make it easier for you to fall asleep at night.

• 2

  Make your bedroom environment sleep-friendly. Do not engage in intellectually stimulating activities like work tasks or watching TV in the bedroom. Reduce noise by running a fan or using a white-noise machine. Keep the room dark and at a comfortable temperature. Establish a relaxing bedtime routine to help you unwind and prepare your body for sleep.

• 3

  Engage in regular physical activity during the day. It will be easier to fall asleep if you are physically tired. Exercise also helps reduce stress, which in turn improves quality of sleep. Avoid stimulants like caffeine and nicotine or excessive alcohol prior to sleeping.