Health & Wellness

How to reconstruct your sleep schedule

by Gemma Mastroianni | January 14, 2019

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Are you feeling a bit out of sorts? Think it might be ’cause of your sleeping schedule? I bet the answer is yes. Trust me, I’ve been there too, friends. Maintaining a solid and consistent sleep schedule while being a post-secondary student doesn’t really sound like it makes sense together, but it can. I’m here to help you fix your life! Well, at least one part of it.

Here are the steps you need to take to kick your bad sleeping habits for good:

 

1. Make time for 7-9 hours 

In order to be your best healthy and most-productive self, you need seven to nine hours of sleep. According to the National Institutes of Health, the average adult sleeps less than seven hours a night. Although that’s a common cycle based on the evidence, your body and mind function best on seven to nine hours.

 

2. Make a schedule and stick to it.

Pick a time that you’re gonna hit the hay and wake up every day, and stick to it. It will be a difficult change at first, but once you get into the swing of your new routine, you’ll feel like a new person.

 

3. Quit napping

Regina George smiling and waving

I hate to break it to you, but naps are the Regina George of your sleep schedule. They will make you feel pretty fetch in the moment, but then turn around and backstab you. Naps are basically putting your sleep schedule in the Burn book. When you nap, you’re giving yourself the rest you need at night during the day, which makes it difficult to sleep when you finally do pack it in or the night. IF you choose to incorporate naps into your life, avoid sleeping more than 20-30 minutes. Cat naps are the way to go if anything.

 

4. Take it EZ on the Starbucks

Too much caffeine is going to mess with you. If you truly want to fix your sleep schedule, it’s best to quit the coffee after lunch, and that’s the tea. Let your body come down from the day naturally.

 

5. Patience, my friend

Alice in Wonderland daydreaming with hand on her face

It’s not easy to convert your 4 a.m. bedtime into 10 p.m., so be patient. Don’t give up! You’re going to struggle to fall asleep at first and you’re going to feel really tired during the day. This is only temporary as you’ll be tired from struggling to go to sleep early, that will allow you to fall asleep after the long day, so long as you don’t give into Regina George…aka napping.

 

6. Stop scrolling, hunny.

girl laying down scrolling through phone, while kicking her leg up and down, near window with crescent moon.

You NEED to power down. Can’t sleep? If you’re on your phone, you shouldn’t really be complaining. When scrolling through your phone, you’re making your brain active, which isn’t letting you go into rest mode. Power everything down and switch dimmer lighting to get that circadian rhythm back in check. Even leaving the T.V. on will mess with you. If you’re still feeling wired come bedtime, try a quick nighttime meditation to put your body in a state of rest and relaxation.


Need a quick nap? Stop by the IGNITE sleep lounge located in KX204 Monday-Friday 9 a.m until 4 p.m.

Don’t forget to grab tickets to MTV’s “Wild n Out” event coming to campus January 17th!

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