There’s always an excuse. Whether it’s catching up on homework, gossiping with your roommate, or aimlessly scrolling through TikTok until your eyes are half shut, going to sleep at a reasonable time seems impossible. A better sleep schedule has been on my list of New Year’s resolutions for the past five years, but I still can’t seem to fall asleep before 1 am. If you’re not a morning person and you’ve had class before 10:00 am, you know that getting a good amount of sleep can turn your day around.
In trying to make it to my 9:35 on time this semester, I knew there had to be a better solution to staying awake during a boring lecture than coffee. Don’t get me wrong, a quick coffee run before class can be nice when you want to romanticize your life. But if you don’t want to run out of Gworld in the first month of the semester, it’s time we start looking at some sustainable alternative options.
Stay Away from the Blue Light
Let me start off by saying that there is no quick fix for a better sleep schedule – anything that advertises this is probably bad for you in the long run. To get a good night’s sleep it helps to turn off your phone and put it far away from your bed. This may be hard at first, but the blue light projected by our screens has the largest impact on our sleep – it suppresses the chemicals in our brain that help us feel sleepy. One night after watching 1 or 2 hours of TikTok, I finally decided to delete it. Now, you don’t have to be as extreme as I was, but putting your phone away at least half an hour before closing your eyes will help you relax in a natural way.
Breathe it Out
If you’re like me and you find yourself running through a mental to-do list as you’re trying to fall asleep, try some breathing exercises. It may be hard at first, but trust me, once you clear your mind it will be worth the effort. Start by inhaling for a few seconds, holding it, exhaling slowly, and holding your breath again. Do each step for the same amount of time. While you do this imagine that you are taking thoughts by putting them into a lockbox. Tell yourself you deserve a break from everything going on in life. Essentially, put a pause button on your to-do list – it’s not going anywhere. While you do this imagine that you are taking thoughts by putting them into a lockbox.
This is when a good night routine comes in to fill up those extra thirty minutes. Whether it’s washing your face with a soothing cleanser or reading a good book, find ways that help you relax in solitude.This can be hard with roommates, but clearly communicating your need for quiet or alone time will go a long way. When worse comes to worse a cute little eye mask and some nice ear plugs can’t hurt.
Getting into a Routine
The healthy habits we develop during the day can also help you get a better night’s sleep. For example, doing exercise well before you go to sleep will help you fall asleep more quickly. According to researchers at Johns Hopkins University, people with insomnia who do aerobic exercise during the day have less sleep-related issues than other patients. Also, finding places to study and relax outside of your bed will help you think of your bed as a safe place to just sleep.
Let’s be honest, the majority of us will not wake up tomorrow and suddenly feel the urge to quickly get out of bed and start the day. Part of fixing your sleep schedule is realizing that motivation isn’t always enough. You have to discipline yourself in achieving your sleep goals.
It’s hard to see it now but sleeping 7-9 hours every night will help you be more attentive, less anxious, and more proactive throughout the day. While your motto might be: I’m young, I’ll sleep when I’m dead – I encourage you to think about how young you’ll feel when you are able to enjoy your day.