resetting your sleep schedule
sleep is critical for learning and memory. the process of learning is actively taken up by your brain during sleep, especially during the rem stage. sleep is essential for long-term memory formation and it is during sleep that memory consolidation and enhancement occur. if you have fallen into a sleep schedule that’s not working for you because you’re having trouble getting up in the morning or staying up later than you want, there is no time like the present to get into a new sleep routine. try some of the following to get into a sleep pattern that works for you:
- adjust your bedtime, but gradually. if you’re aiming to go to sleep earlier, try slowly scaling back your bedtime until you are at the desired hour. go slowly and in small increments, adjusting no more than 15 minutes earlier every two to three days.
- get up at the same time each day. being consistent is important in maintaining a functioning sleep schedule. get a good alarm clock and don’t hit snooze. try giving yourself something to get out of bed for- like pre-setting your coffee maker so you can wake up to a fresh cup.
- no napping, especially in the afternoon. power napping may help you get through the day, but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may help.
- avoid exercise too close to bedtime. exercise can wake you up and keep you alert longer than you would like.
- ditch the screens an hour before bed. blue light can activate your brain and make it harder to fall asleep. some phones already have settings that remind you to wind down but you can also set an alarm.
- set the mood and create a relaxing bedtime routine. take a warm bath and play some relaxing music, try meditating or a full body stretch routine. make sure your bed is comfortable, the room is dark, and the temperature is not too warm.
changing your sleep schedule isn’t easy, but with the proper discipline, it can be done. don't get frustrated yourself if you oversleep at first, or struggle to fall asleep at your desired bedtime, it will come eventually.
if your sleep schedule is interfering with your academic work, job and other responsibilities, if the above strategies don’t work, or if you’re struggling with sleep in any way, tell your doctor. sleep affects functioning and health now and in the long-term. chronically not getting good sleep can do a lot of damage, and there are healthcare providers out there who can help. if your primary care provider does not have expertise in sleep, they can refer you to a sleep specialist who can help.
for more information and resources related to sleep check out the sleep section of our site!
