How to get your sleep rhythm back on track

With no job or school forcing us to wake up early in the morning, many have fallen down the rabbit hole of long nights filled with snacks, *all* the streaming services and no sense of what day it is. That's what summertime is for right? Longer days and even longer nights of fun?

Yes, but how will you enjoy all those sunny days of possibility if you aren't well-rested? Here's how to get your sleep schedule back on track and start living your *best* summer life. 

Set a morning alarm

Ok—not gonna lie—this is going to seem super annoying at first. No matter what peaceful sound you set to wake yourself up in the morning, it never feels good to have to wiggle out of your comfy position to find the snooze button.

But it will get easier! By setting a consistent morning alarm, you are slowly conditioning your body to wake up between 7 a.m. and 9 a.m. It's ok to hit that snooze button (more than once) for the first week or so of readjusting. Soon, your body will naturally wake up bright and early and you won't even need the alarm anymore. 

Make your days more active 

Being active doesn't just mean you have to do a lot of physical activity or exercise (though some of that is good too!). You can have an active day by giving your room a makeover, cultivating a garden in your backyard or making a picnic for you and your family. Try to save the majority of your screen time for the evenings when you want to start winding down, and fill your days with different activities that make use of your energy and brainpower. That way, you'll feel both accomplished and ready to catch some Z's at night.

Choose your nap time wisely   

The funny thing about having active days is that you may even get a little burnt out before bedtime. That's what naps are for! However, taking a nap too late in the day can leave you feeling awake and refreshed late into the night. The best time to take a break is in the afternoon between 3 p.m. and 5 p.m. Give yourself about 30 minutes to an hour before you get back up to power through the rest of your day. 

Reinvent your night routine 

Just like your morning routine is the coffee you need to wake up, your night routine will be the power switch that helps you get the rest you need.

Decide if you prefer showers in the morning or at night. Wear that baggy T-shirt or pajama set you feel most comfortable in. Do you like to fall asleep to the sound of rain or the smell of lavender and vanilla in your room?

Let the last thing you do before bed involve writing in your journal or reading another chapter of that fab summer read instead of scrolling through the socials. Around 10 p.m. or 11 p.m., start turning your room into an environment that feels like a fuzzy blanket you can just sink into.

You may not be able to fall asleep right away if you're used to a much later bedtime. But repeating this ritual will help provide the cues that let your body know its time to sleep. 

Are you trying to revamp your sleep schedule? 


by Cassandra R Lopez | 7/6/2020