Any advice to fix sleep schedule?

🛌 “How do you fix a sleep schedule thats super messed up? I just got home from college and have been staying up until about 6am and not waking up until 4pm. I feel like im wasting my summer like this, and i try to sleep but im never tired. What should I do?” Question from our community @madi <3

🛌 Have you encountered any sleep disorders? How do you solve it? Any tips or advice?

#letschat #sleeptips

2024/6/12 Edited to

... Read moreIt sounds like so many of us have been there—that post-college sleep schedule crash is real! I totally get that feeling of wasting precious summer days when your internal clock is completely out of whack. I used to struggle with a super messed-up sleep schedule myself, especially after long exam periods, staying up until dawn and sleeping through the afternoon. It felt impossible to get back on track, but I've picked up some advice on sleep schedule adjustments that truly helped me, and I hope they can help you too! First off, don't try to fix it all in one go. That's a recipe for disaster and frustration. Instead, aim for gradual shifts. If you're currently waking up at 4 PM, try to set your alarm for 3:30 PM for a few days, then 3:00 PM, and so on. Even a 15-30 minute adjustment each day can make a huge difference without feeling like a shock to your system. The goal is to slowly nudge your bedtime earlier too. If you're used to staying up until 6 AM, try to be in bed by 5:30 AM, then 5:00 AM. It's tough at first because you won't feel tired, but consistency is key. Another game-changer for me was leveraging light. As soon as you wake up (even if it's still later than you'd like), expose yourself to bright natural light. Open the curtains, step outside for a few minutes, or use a light therapy lamp. This signals to your brain that it's daytime and helps reset your circadian rhythm. Conversely, in the evenings, start dimming the lights a couple of hours before your new target bedtime. Avoid screens (phones, tablets, laptops) or use blue light filters, as that blue light tricks your brain into thinking it's still daytime. I found reading a physical book or listening to a podcast incredibly helpful for winding down. Creating a consistent pre-sleep routine transformed my nights. This isn't just for kids! For an hour before bed, I'd take a warm shower or bath, do some gentle stretching, or practice a short meditation. This routine tells your body it's time to transition from 'go-time' to 'slow-down time.' And remember what you eat and drink matters. Try to avoid heavy meals, excessive caffeine, and alcohol close to bedtime. I noticed a huge difference when I cut out my late-night coffee habit! Lastly, and this is probably the hardest part: consistency, even on weekends. It's tempting to 'catch up' on sleep, but deviating too much from your schedule can undo all your hard work. Try to keep your wake-up and bedtime within an hour of your weekday schedule. It might feel like you're missing out on some late-night fun, but the feeling of being well-rested and productive during the day is so much more rewarding. It's a journey, not a sprint, but with patience and these small steps, you can definitely fix a broken sleep schedule and reclaim your summer!

113 comments

Dana's images
Dana

To fix your sleep schedule, try to establish a bedtime routine, limit screen time before bed, and create a relaxing environment in your bedroom. Consistency is key.

Terri 💛🌻✌🏾's images
Terri 💛🌻✌🏾

Make sure that our before is time for me to go to bed that you get rid of all electronics. That means get off your phone stop watching TV possibly read a book or find some other way to wind down that way your brain isn’t going haywire.

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