If you want to get enough sleep, it is important to establish a consistent routine of going to bed and getting up at the same time each day However, if you have an impending deadline, a business trip, or a big social event in the evening, you may find yourself going to bed later than usual

When that happens, how can you get your sleep schedule back on track; you might think that getting up later than usual to lie down in order to get your seven to nine hours of sleep is a good idea Unfortunately, this is a huge sleep mistake

To help you out, we recently spoke with Alexandra Zatarain, co-founder of Eight Sleep, a brand that has developed some of the best mattresses this year for personalized sleep, about the We spoke with her about the hacks she uses to keep her sleep schedule on track

Alexandra Zatarain goes to bed every night between 9:30pm and 10pm and wakes up naturally at the same time every morning However, social events and busy work schedules can disrupt that routine When that happens, there is a simple trick to quickly get your sleep schedule back on track

"Try to keep the same wake-up time within 30 minutes Even if you go to bed a few hours later, get up at your usual wake-up time so you get less sleep than usual"

Intentionally aiming for less sleep than usual may sound like a recipe for temporary sleep deprivation 'Because instead of sleeping your usual eight or nine hours, you sleep seven or six and a half The next day, she will want to go to bed at 9 or 9:30 PM (her usual bedtime)"

What if the late nights continue over and over again? Zatarain believes that once the busy night is over, a "sleep reset" should take place When you're ready to get back into the routine, "start over by going to sleep and getting up at regular times"

Melatonin supplements and gummies have grown in popularity over the past few years, but should you take melatonin gummies to help you fall asleep? Zatarain warns that melatonin gummies should be used only as a last resort and should not be used on an ongoing basis One should also consult a physician before considering melatonin

"If I'm really, really tired or jet-lagged and need a little boost [to relax], I might take melatonin," she says Be careful not to confuse your body with a lot of chemical ingredients"

"It's not that chemicals are bad - they are natural chemicals Ideally, you should find other solutions unless you have some medical condition that requires it"

If you stay up late and wake up early but still feel tired at bedtime, Zatarain recommends establishing a good wind-down routine to help you feel sleepy He says, "My wind-down routine is simple: don't work on the computer past 7:30 pm, and have a digestive dinner I also don't drink alcohol

It can be difficult to create a wind-down routine when you have a busy week of traveling, staying up late, working extra shifts, and juggling a variety of responsibilities Here are three ways to get ready for bed during busy times: