sleep is a challenge for many people. after vacations or intensive projects or even a couple rounds of staying up late playing video games, we've all messed up our sleep schedules before. this is a guide on how to wake up earlier and get healthier sleep. please let me know if you'd like more posts like this. wishing love and prosperity to all <3
choose a bedtime that's 9-10 hours before your wake up time. make sure you're in bed at this time. if you don't fall asleep immediately (which you won't, the first couple of times) read or journal until you feel sleepy.
turn your devices off or put them away at least 30 minutes (ideally 2 hours) before your bedtime. if you have any devices that stay on overnight, make sure they aren't within arms reach and notifications are turned off. if you're using your phone as an alarm make sure it's on the other side of your room, so that you have to walk to turn your alarm off in the morning.
make sure dinner is a light, satisfying meal. don't eat after dinner, as this can lead to acid reflux and interrupted sleep.
avoid caffeine and sugary drinks in the afternoon and evening. keep your caffeine intake under 400mg per day.
sleep with your curtains or blinds open. this will help adjust your circadian rhythm to the day/night cycle.
find a relaxing hobby you can do before bed. some ideas include crochet, knitting, reading, journaling or building puzzles. these are well known in helping with stress management and can help you unwind before you go to sleep.
create a relaxing night routine. make sure you feel clean and comfortable by the time you go to sleep.
make use of a lavender scent before you go to bed. whether it's a linen spray, incense, a candle or an oil diffuser. lavender is calming and can help you feel sleepy, especially if you learn to associate it with sleep.
get out of bed the second you wake up. you need to get up, turn off your alarm and stay out of bed.
make your first activity of the day one you enjoy. your skincare routine, cooking a nice breakfast, a warm shower or even sitting on the couch watching netflix is an option. there's no shame in what you choose to do first thing in the morning, even if it's not productive. if it gets you out of bed, it's the right choice.
expose yourself to sunlight as soon as possible in the morning. just 10 minutes could help your circadian rhythm adjust. if it's dark in the mornings because of the weather or the different seasons, turn your lights on.
avoid pulling all-nighters or taking naps. staying up all night is bad for your health, full stop. lack of sleep weakens your immune system and ruins your focus during the day. taking naps regularly can impair the sleep schedule you've been working so hard to build. however, if you're really tired, a 20 minute nap is better than a cup of coffee.
make your mental health and stress management a priority. depression, anxiety and stress result in poor sleep. they can be managed with a well balanced lifestyle and professional intervention.
having a well balanced diet can improve your general health as well as your sleep. make sure you aren't skipping meals. have of each meal should be fruits and vegetables, a quarter grains (preferably wholegrain) and a quarter protein. eat as much variety as possible.
stay well hydrated. the common recommendation of 8 glasses a day is a good goal. staying hydrated can help you stay more alert during the day.
regular exercise can improve quality of sleep. exercise during the day if possible, but definitely not within 2 hours of your bedtime.
make a list of reasons why you want to wake up early. read this every night before you go to bed and first thing in the morning. make sure your reasons are important enough to motivate you.
if you're struggling to adjust to a new sleep schedule because your current sleep schedule is so far off, adjust your bed/wake times in 30 minute increments. this can make the adjustment more comfortable.
stay as consistent as possible. try to keep the habits you've built, even over vacations or exam seasons. discipline will eventually become a habit.
only drink in moderation, alcohol can do serious damage to your circadian rhythm. alcohol generally is bad for you and should not be overconsumed.
if you're having persistent issues with sleep, reach out to a doctor or a sleep specialist who can help you.
finally, be kind to yourself. you can't force yourself to sleep, and stressing about it will only make sleeping properly more difficult. change comes gradually, and you can achieve anything you set your mind to as long as you're consistent.
i hope you're having a lovely day. if you have anymore tips for achieving a healthy sleep schedule, please let me know. i would love to hear it.
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