During the week, you keep a firm schedule for work, with some play time squeeze in here and there.  On the weekends such a schedule might go out the window a bit but hey; it's the weekend.

But when it comes to scheduling enough sleep, you assume that it'll somehow take care of itself.  I mean, you do manage to make it to bed each night so your system of just crashing at the end of the day can't be broken, right?

However there are some nights where you just can't seem to get enough sleep.  Work - or pleasure - keeps you up far too late one night and the next, you're falling alseep in your dinner or dozing during your commute.

Fortunately, you can have much more control over your sleep schedule than you may assume. In fact, you can begin immediately to use strategies that will help you get a better night's sleep and enjoy more of the benefits that sleep offers.

Why You Need to Schedule Your Sleep

One of the best things you can do for your sleep health is to maintain a regular bed and wake time schedule, including weekends.

Why?

As the National Sleep Foundation (NSF) explains, "Our sleep-wake cycle is regulated by a circadian clock in our brain which helps the body to balance both sleep time and wake time." Keeping this schedule throughout the week strengthens this circadian function and helps us fall asleep more easily at night.

However, if that sounds like too much to ask; don't dispair. Scheduling yourself for "lights out" is easier than you may think.

We're going to show you 4 common reasons why many people don't get to bed on time, and give you workable solutions for tackling these problems in your own life.

Ready?

Problem 1:  You wait until later in the evening to take care of tasks that must be done by the next day.

Solution:  Do it Earlier

1. About 3 hours before your bedtime, review what needs to be done tonight, before you feel like you can relax.
2. Use the Worry Journal to create a list of these activities and rate them in order of importance.
3. Write down, next to each activity on your list, how long you estimate it'll take to complete the activity.
4. Select the 2 tasks that are most important and add the times together.
1. If more than 90 minutes, determine what to do if a particular activity cannot be completed.
2. If less than 90 minutes, inform household members what you are doing, so they'll know you need to concentrate.
5. Get to work, so that you're finished 60 minutes before your bedtime.

Problem 2:  You stay up late with technology - TV, Internet, Phone

Solution: Turn it Off

1. Schedule the activity's end-time for 60 minutes before lights out.
2. Get a timer for any of these activities: egg timer, cell phone alarm, etc. or enlist a member of the house to help you remember to stop 60 minutes before your lights-out time.
3. Use a blue-light blocking app (we love f.lux) on computers/laptops/tablets to reduce the stimulation that blue light provides during the activity in question.
4. Keep the technology out of the bedroom.  Keep only your smartphone (if you're using Zeo Mobile) near you - but don't check that email!  Turn off any "new email" alerts to keep you from reaching for it.
   

Problem 3:  You're out of the house

Solution:  Set a "Time to Go" Alarm

1. Think ahead: Before the evening begins, factor in drive time (on both ends), plus activity time.
2. Set a watch alarm or phone alarm for your departure from your activity. 
   
3. When it rings, hit the snooze button (5 minute snooze is good), say your goodbyes, then leave when the reminder rings again.
   
4. If you have kids and need a babysitter, try using one who can't stay out too late. Ideally, he or she will need to be home an hour before your bedtime.

Problem 4:  Late Night Emotional Discussions/Crisis

Solution:  Set Boundaries

1. Establish a firm line between sleep time and any activities that can cause stress, excitement, or anxiety. Set a time - say 8pm - where any big conversations must be shelved until the next day.
   
2. Naturally, you can't schedule a crisis. Be kind to yourself if a late-evening emotional event cannot be avoided, so that you don't get overly stressed about the fact that it's going to be a late evening this time.
   
3. If you need to have an emotional discussion--or notice that you tend to have them at night--try having them earlier in the evenings or picking a different time of day.

Sleep keeps us healthy and happy like nothing else --it's why sleep scientists and physicians place such a high priority on scheduling sleep.  These solutions are designed to help you better manage your time and make sure that you set a sleep schedule and stick to it.

You'll find that it's truly time well spent.