With summer fully in swing, your schedule finally isn’t full of studying and bogged-down by homework. Now your days are open, giving you the perfect excuse to correct that sleep schedule that was ruined by finals week.
Stick to a Schedule
There are many distractions that take away from what is truly important: our health. We have things to do, people to see and other things we’d love to do instead of sleeping. Unfortunately, in order to fix your sleep schedule, you can’t give in to the pull of these distractions.
Instead of staying up late getting things done, try making a schedule and sticking to it. This way, you’ll be able to get everything done during the daylight hours, allowing for you to actually get some shut eye at night.
Even though it sounds childish, having a set bedtime is also the best way to fix your sleep schedule. At this time, make sure that you are in bed with the lights off every night, even if you aren’t tired. You’ll start getting yourself into the mindset that you go to sleep at that time, and you’ll eventually establish a routine for yourself.
Giving yourself a wake up time is another great way to stay consistent. Make sure the times you set for yourself also give you enough hours of sleep, preferably around eight.
Remember, staying disciplined with your schedule is the key to success. As long as you are consistent, you’ll be able to create the perfect schedule that works for you.
No Sweets or Food Before Bed
A classic word of advice you’ve probably heard of is to stay away from sweets before bed. When it comes to scheduling, incorporate a time that you won’t eat after to stay on track with your bedtime. You don’t want to reenergize right when you are trying to wind down.
This same concept also applies to any other foods you might eat. You eat to stay energized. Eating anything right before bed is not the best idea if you plan on trying to fall asleep quickly.
No Screens Before Bed
Although you might feel that doomscrolling helps you wind down, it actually does the opposite. The light from your phone or other devices keeps you awake, which is the opposite of what you want to achieve.
In addition to this, scrolling online might actually make you anxious, preventing you from falling asleep.
In the same way that you should set a time to stop eating before bed, you should set a time where you stop staring at your screens before bed. Putting the phone down 30-to-60 minutes before going to bed is a good amount of time to wind down without the digital pacifier.
Choose a Wind-Down Activity
If doomscrolling before bed is your designated wind-down activity, you might benefit from selecting another. If you feel the need to do something to tire yourself out, you can select from a wide variety of things that won’t keep you awake.
Reading a book is a classic favorite for many, as well as writing or journaling. You can even take up a craft or artistic hobby for a therapeutic way to turn in for the night.
Aestheticize Your Bedtime Experience:
Although it may seem a little odd, if you make your bedtime experience enjoyable for you, you might be more excited to go to sleep. Sometimes the simplest things make all the difference.
Maybe treating yourself to that new pajama set or changing the lights in your room while you relax is exactly what you need to really want to help yourself wind down. You can also take a hot shower or bath to get yourself in the mood.
Remember, sleep is one of the most important things we need to survive, and if all it takes for you to form a healthy routine is to make it a fun or aesthetic experience, then that is exactly what you should do. Sleep should be something you look forward to, not dread.
Remember, consistency is key when it comes to mending your botched sleep schedule. If you take the time to make sure you plan accordingly, your body will thank you for years to come.
