Getting back into a regular sleep routine is crucial after sleepless nights, longer daylight hours and summer vacations.
Sufficient sleep positively impacts academic performance and emotional well-being. It helps a person to be more focused, increases memory and allows for more information retention.
A good night’s sleep also improves mental health by regulating and reducing emotional reactivity.
As summer break winds down and the time to head back to school swiftly approaches, it is vital to create and maintain a consistent healthy sleep schedule. Here are four simple steps to help you get back to a regular sleep pattern ahead of the fall semester.
Avoid stimulants before bed.
Avoid big meals or caffeine before bed.
Additionally, using your phone before bed prevents you from falling asleep. It keeps you awake and delays your sleep pattern. Make sure to get off your phone at least one hour before bed.
Optimize your sleep environment.
Keep your bedroom cool, dark and quiet. Consider using blackout curtains, earplugs or downloading a relaxing noise app to block out distractions.
Also, use this opportunity to redecorate your room or declutter it. If you use your bedroom as a study room, separate your work from your sleep time. Remove everything in there that reminds you of any kind of stress.
Create a relaxing bedtime routine.
A relaxing bedtime routine can consist of activities like reading, taking a warm bath or listening to soothing music.
Go to bed and wake up at the same time every day.
Practice getting into a regular sleep routine by going to bed and waking up at the same time every day, including weekends.
Try to get seven to eight hours of sleep every night. If you have trouble falling asleep, get out of bed after 20 minutes and do a quiet, low-light activity, but avoid electronics.
Practicing these four simple steps will improve your focus, attention, mood and sleep. Sufficient sleep will help motivate you to tackle work, school and any other responsibilities.
It may be difficult at first to be consistent, but if you do, you will feel rested, rejuvenated and confident enough to take on the semester ahead and achieve your goals.
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