After months, of sleeping only 4–7 hours I was sick of it. I needed to gain my sleeping schedule of 8 hours every day back. This is how to build a sleep schedule:
ASK YOURSELF:
- First, figure out why you are staying up late:
- watching television
- social media
- work
- working out
- eating
2. How long do you want to sleep for?
I generally recommend 8 hours, but I am no doctor.
3. Now time to make a plan:
I recommend first scheduling all your duties you must get done by the end of the day. Set time limits and deadlines everything must be done. For example, let’s say I have to finish math homework, wash my car, and do laundry tonight. I make sure I’d finish that as early as possible. I would make the dead line at 4 PM.
The trick to sleep earlier is finishing everything, BUT no going back to social media. Electronics in general have LED BLUE LIGHT which tells your brain to stay up. I recommend getting LED blue light glasses or simply adjusting your screen lighting to a warmer color.
To sleep early, it starts 3 hours before you plan to go to bed. For example, the plan is to sleep at 10 PM. Then at 7PM, instead of going on your phone instead workout, take a shower, meditate, journal, read a book — just don’t use electronics basically.
Podcasts, music, radios shut it down. By stopping all noises, it can easily make you more tired/sleepier. When it starts becoming night time start dimming your lights, so you realize it is time to get ready for bed.
You’re sleeping at 4 AM and you want to sleep at 12 AM. Well obviously it’s not going to happen right away unless you’re extremely exhausted. For me, I’ve gotten into a poor habit of sleeping at 1 or 2 AM. By sleeping 10 minutes earlier little by little, it can change everything. Baby steps are the secret and you’ll eventually sleep at 12AM.
Check out my article: How to Get Out of a Social Media Addiction
for more details about social media and such.
I hope this helps you sleep better. Comment some suggestions or recommendations to fix your sleep schedule that weren’t listed here!
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