All around the world, there is one thing many students struggle with in their daily lives: an unhealthy sleep schedule. Zoey Hsu (11) emphasizes with others, stating, “With the addition to my stressful school schedule, I’ve found it considerably difficult to maintain a healthy sleep schedule. At one point, it got so bad to the point where I thought it was impossible to fix.” Whether it is irregular study hours, late-night social activities, excessive screen time, or stress from academic pressure, these factors can all make it difficult to maintain healthy sleep habits. Despite these challenges, it is entirely possible to fix a ruined sleep schedule and adopt healthier habits for a better lifestyle. By prioritizing sleep, we are able to create a healthier and more productive lifestyle.
1. Gradually Adjust
Rather than trying to fix your sleep schedule overnight, gradually shift your bedtime and wake-up time slowly by 15-30 minutes each day. Consistency is key in this process and continue every day until you reach your desired goal. This slow adjustment is more sustainable and much less stressful for the body.
2. Limit Screen Usage Before Bed
Phones, tablets, computers, and other screens release blue light, which gets in the way of melatonin production, a hormone necessary for sleep. Using electronic devices late at night can cause you to stay up even later or have a more difficult time falling asleep. By avoiding screens at least 30 minutes before going to sleep and engaging in calming activities like reading or light stretching, you can increase your melatonin production.
3. Develop a Routine
Relaxing pre-sleep routines can signal your body that it is time to rest. Some activities that could potentially help are taking warm baths or showers, practicing meditation, listening to soothing music, staying active, reducing caffeine usage, and overall creating a relaxing, comforting environment.
4. Create a Sleep-Friendly Environment
The space you are in plays a critical role in promoting a night of deep and healthy sleep. It is recommended to keep yourself in a dark area, perhaps with the help of blackout curtains or a sleeping mask (MIBlueDaily). Further, minimize noise with earplugs or machinery that creates white noise, like a running fan. In addition to this, keeping a cool, not too cold or not too hot, temperature, typically between 60-67 degrees Fahrenheit can create a state of relaxation, resulting in superior sleep.
5. Seeking Professional Help
It may be time to consult with a healthcare provider or a sleep specialist if you have already tried many different strategies that haven’t worked for you. Conditions such as sleep apnea, insomnia, or anxiety could potentially be the reason for your struggles. They might require targeted treatments, interventions, or specialists in order to create a healthier sleep schedule and lifestyle.
Overall, Restoring a healthy sleep schedule takes time, patience, and a lot of consistency. By making progressive adjustments to your daily life and prioritizing sleep-friendly habits, you can enjoy better rest. Remember, small changes lead to significant improvements, it is never too late to start a healthier lifestyle.