Joy-and-whimsy-official’s guide to good sleep after all of that studying and caffeine late at night when you shouldn’t have studied so much or had so much caffeine late at night:
1. As soon as you get home (or if you were home already home, as soon as you get done), change into your comfy or comfort clothes. Preferably ones that are loose and regulate your body temp (warm clothes if you’re cold, shorter/less clothes if you’re hot). Also, dim/warm lighting helps to calm your brain
2. Do some stretches. Like stretch your body as far as it can go. I’ve found it helps get excess energy out while not necessarily getting your heart rate up
3. Take a shower! A burst of cold at the start (for maybe 10-15 seconds) might help regulate your nervous system, and then obviously heat it up to a warm BUT NOT HOT temp to relax muscles. Take your time to really feel what you’re doing - scrubbing your scalp, lathering your body, etc. This helps as a grounding technique.
4. Get cozy again and make sure to brush your teeth :) if you like lotion, put some on. I’m not a big fan of lotion due to sensory stuff but I do have one specific kind that doesn’t leave me feeling oily
5. Drink some water, take your medications if you have any, and take magnesium or melatonin (if safe with your medications). I swear by magnesium because it’s more of a muscle relaxer than melatonin, but either is good in helping you get to sleep
6. Do a quick 3-minute journaling session. Throw all your worries onto that piece of paper! Physically writing with a pen is best due to forcing you to physically process things, but if it can’t be helped, typing it out on a phone works fine too.
7. Try to limit phone usage in bed, and as you fall asleep, do some deep breathing. Pretty basic, but again, it helps to regulate you.
This is just my personal routine that has helped in the past; take what you need and adjust as needed. Good sleep hygiene is the key to good rest, and good rest is essential for your mind to process and store everything you studied. Wishing you all good dreams and happy sleeping 🐑 💤
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