How to Get Your Sleep Schedule Back on Track (Fast!)

insomnia sleep Apr 21, 2020

How to get your sleep schedule back on track as fast as possible?

I recently had a major change to my sleep schedule and now I have to wake up consistently at 6:20 in the morning every single day.

Which is over an hour earlier than I've really ever had to wake up consistently in the past in my entire life.

So, I figured that I'd put together this blog to share with you not only what I did to make this transition bearable...

But also, how to actually make this really easy, so that you can also use these same tips to get your own sleep schedule back on track!

Please check out this video! 

The reason I am qualified to speak on this topic is because I used to have insomnia.

As a former insomniac, anything sleep-related is something that I have to be very mindful of because I don't wanna slip back into that insomnia pattern that I dealt with for over 12 years of my life.

That's definitely not something that I'm trying to stir back up again!

Basically, as someone who has struggled with sleep most of my life, if I can adjust easily to a new sleep schedule.

Then there's a strong chance that this is going to be even easier for you.

The first point that I wanna make here about getting your sleep schedule back on track, is that caring so much about your sleep schedule is actually one of the main issues that we need to address right up front.

If you care too much what that actually does is it's going to create the opposite effect on your ability to adjust easily to the new sleep schedule that you wanna have.

It's going to make that transition harder than it needs to be and more uncomfortable than it needs to be, and it's also going to take longer than it needs to.

When you care too much about your sleep schedule, what that does is it's creating a sense of emotional attachment to it.

When you become emotionally attached to being on a really strict sleep schedule that can very easily lead to you worrying about it.

You might be thinking about your sleep schedule a lot, and it might even be stressing you out in the evening.

And if you're stressed out or anxious at night, what that does is it's triggering a fight or flight response in your brain.

When - you're in a state of stress or anxiety in the evening - it's actually pretty much impossible to fall asleep easily at all.

Not only does caring about your sleep schedule affect your ability to fall asleep easily.

But it's also going to affect how you feel when you wake up in the morning.

If you're playing a lot of importance and attachment to being on a very specific sleep schedule.

When you go to wake up in the morning if those criteria aren't met, then you're going to feel tired or lethargic or just unhappy in the morning no matter what.

Even if you did get a decent amount of sleep, because you've tied so much importance to being on this specific sleep schedule.

Then you're going to wake up in the morning feeling like you didn't get enough sleep and that you're still struggling to get your sleep schedule back on track.

What tends to happen here when you care a lot is you'll start to find reasons to justify why your sleep wasn't good enough and you'll start to create this really high standard.

Have really high expectations of really needing this perfect sleep quality in order for you to feel good and energized in the morning.

For example, let's just say that you either got into bed later than you wanted to or maybe you tossed and turned all night

Or maybe it took you longer to fall asleep than you wanted, whatever it may be, when you're caring so much about your sleep schedule.

What this does is it leads to you focusing most of your attention on the aspects of your sleep that weren't perfect.

And as a result, you continue to convince yourself that your sleep schedule isn't going well and it creates this negative feedback loop where:

You're caring so much about your sleep which leads to you stressing or worrying about it. Then you're nitpicking at the quality of your sleep and then you're continuing to convince yourself that your sleep schedule is off. You're caring about your sleep still, and then it just keeps going!

This is exactly what we don't want to perpetuate. 

And if you're just now realizing that this is what you've been doing, don't worry because it's actually really easy to break this cycle once you know how to approach sleep.

Think about your sleep schedule in a little bit of a different way which we're gonna talk about right now.

All it comes down to

1st - being aware that you've been doing this and recognizing it so you can start to catch yourself when it's happening,

2nd - is just a simple shift in perspective on how you think about your sleep schedule.

By thinking about your sleep schedule, I first wanna ask you, what does on track actually mean?

So this is my question for you.

How do you even know when your sleep schedule is on track again?

What does that actually look like?

Is it being in bed by a certain time every night? Is it waking up pretty easily in the morning? I don't know - it's unique to you!

So I really encourage you to define for yourself what your end goal is because it's really helpful to have a benchmark to measure against, otherwise, it's really just way too easy to get sucked back in to that negative feedback loop over and over again (which is what we wanna avoid!!)

My biggest suggestion is to not judge whether your sleep schedule is back on track by the number of hours of sleep you're getting on a day to day basis.

I see people do this all the time and this is a huge mistake.

1. Don't count the number of hours of sleep you'll get.

And what I mean when I say this is that when you're getting into bed and you're noticing what time it is or when you're noticing what time you think you'll fall asleep by, do not count how many hours there are until your alarm goes off in the morning.

Do not do this. If you do that, it is placing too much importance, you're caring too much about your sleep, like I mentioned in the beginning of this video, and it has the opposite effect on your sleep. So you need to feel like the number of hours of sleep you get each night is completely irrelevant. This is one of the most important tips I can give you to fix your sleep schedule quickly.

This is also like "how to get rid of insomnia 101."

And in my opinion, the goal for when you know that your sleep schedule is back on track again should be something really simple.

For example, it could be waking up pretty easily in the morning at the time that you need to so that you're not late.

Or it could just be being in a decent mood when your alarm goes off.

The goal should be something that's really simple and really easy to achieve.

This is a mind game that we're playing here, but this time we're using your thought process to work for you in your favor instead of against you.

Along those same lines, in order to really speed up this process, it's really important that you intentionally choose and empowering thought in the morning when your alarm goes off.

2. You have to choose to feel empowered instead of letting your sleep have so much control over you and over how your day goes.

This is so important. When your alarm goes off in the morning, you might not feel great, you might be tired, that's totally normal, but what you need to do is intentionally choose to pump yourself up and give yourself some encouragement.

You could just say something like: "I might feel a little tired right now, but I'm just going to do my best to get up and get going. I am gonna have plenty of energy once I start getting ready and I know that today is gonna be great."

Whatever you need to say to yourself to just give you that boost of self-confidence.

Boost your self-esteem and really just start empowering you to take control over your day instead of letting sleep dictate how you're gonna feel.


So, it's just so critical that you choose to have an empowering thought in the morning so that it gets your mind going in a positive and productive direction.

Because if you don't follow my advice and you do the opposite, and you let your brain just continue to operate on autopilot.

You let yourself continue to have an internal dialogue that's telling you you're so tired that you don't know how you're gonna get through the day

That you need at least another hour of sleep to function.

Well, thinking that way is not going to help you fix your sleep schedule, it's just not.

In the beginning, your brain is going to be on autopilot, that's pretty much inevitable, because you wouldn't be reading this blog if you didn't have problems with your sleep schedule.

So your brain has already been operating in this sort of negative feedback loop, but that's okay.

The point now is to just recognize it when it's happening and choose a new thought instead.

So if you first feel that you're tired, that's okay -- just replace that thought and instead pump yourself up with a new empowering thought.

This is seriously so, so important!!

And when you start doing this for a few days in a row, your sleep schedule will improve and you will notice a difference and it will start to feel more natural for you.

Alright! Go ahead and try this, and I really wanna know how it's going, so let me know in the comments how it's working for you. Make sure you watch my Free Masterclass where I walk you through my Exact Strategy to Overcome Insomnia 100% Naturally. Click here to Register for FREE!

3. The main overarching, all-encompassing principle for how to get your sleep schedule back on track is indifference.

The more indifferent you are to how many hours of sleep you're getting each night, how early or late you went to bed.

How early you have to get up in the morning, the more indifferent you are to all of these factors the faster you are going to adjust.

And the sooner you are going to be feeling really good about your sleep schedule and feeling good when you wake up in the morning.


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