As the clock reads 3 am, you stare bleary-eyed at your phone, scrolling through endless TikTok videos and insta reels. With the bloodcurdling reminder that the school year is creeping around the corner, step by step, your daily habits have become a haunting reality. Little did you know, the key to fixing your sleep schedule is here.
Hi, I’m Sanaa, and In today’s blog post, I’m going to talk to you and hopefully help you fix your sleep schedule starting with the basics.
First, we have to identify your sleep schedule and address the problem, note down when you typically go to bed and wake up, so you can figure out the patterns causing disruption. It’s very important to understand how much sleep you need and pay attention to how you feel after different hours of sleep. For example, if you decided to get 7 hours of sleep and you wake up feeling refreshed and alert, that means you’ve found your amount.
Now, while naps can feel good and be refreshing, they can also interfere with your ability to fall asleep at night. Try to avoid taking naps late in the afternoon, because napping later in the day can make it harder to fall asleep at your regular bedtime. If you do take a nap it’s important to do so for less than 45 minutes. Sleeping for longer than 30 or so minutes can result in your total sleep time getting cut in half, and poor-quality sleep. Research studies show that up to 34% of people sleep better without naps than with.
Next, we have to make a bedtime routine. Yes, a bedtime routine. Now I know what you’re thinking, but I reassure you it helps more than you think. Making a calming bedtime routine can signal to your body that it’s time to wind down. Doing activities like reading, warm baths, or practicing stretching or meditation can help your body wind down. Make sure you avoid screens and exercising right before bed as it will interfere with how you sleep.
Your sleep environment plays a crucial role in how well you sleep. Make sure your bedroom is convenient to sleep in by keeping it cool which makes it more comfortable, with less noise and no distractions, without light it would be easier for you to sleep, and make sure you get a nice comfy bed and pillow, that affects whether you’ll be getting a good sleep.
Finally, you have to choose a reasonable bedtime that gets at least 7-8 hours of sleep and the goal is to go to bed and wake up preferably at the same time every day, especially on weekends. Make sure that the time is realistic because if you don’t it will be easier for you to procrastinate. If you need help to shift your bedtime earlier or later, do it slowly by moving your bedtime from 15-30 minutes earlier than the time before each night until you reach your bedtime. Research shows that going to bed and waking up at the same time consistently, helps control your body’s internal clock, which makes it easier to fall asleep and wake up naturally.
By tackling the midnight beast of screen time, naps, and many other things, we can finally go back to getting those refreshing and rejuvenating nights. Establishing a consistent schedule, creating a serene sleep environment, and embracing a calming bedtime routine, these tips will help you banish sleep horrors.
With these tips and strategies, you’ll transform your nights from a frightful nightmare into a peaceful sleep. Sleep well, and wake refreshed, and goodnight! By tackling the midnight beast of screen time, naps and many other things, we can finally go back to getting those refreshing and rejuvenating nights. Establishing a consistent schedule, creating a serene sleep environment, and embracing a calming bedtime routine, these tips will help you banish sleep horrors.
With these tips and strategies, you’ll transform your nights from a frightful nightmare into a peaceful sleep. Sleep well, and wake refreshed, and goodnight!
Photo Credits: https://www.altamed.org/articles/10-easy-tips-better-nights-sleep
Sanaa Gee-McNeil- McAuley- DMSF Class of 2028