Have you adapted to the endless school week? Have you resigned yourself to completing a million things before the weekend and switched to autopilot mode? Lunch on time? Do you exercise? What about sleep?
Tired from your worries and lack of sleep, your body is weakening by leaps and bounds. During the period when you are stressed from overload, sleep mode is especially important to restore energy and strengthen the immune system, otherwise, you risk getting sick because of exhaustion.
Do you want it? Until it’s too late, stop all this fuss about exhaustion and get to work on restoring your bedtime schedule.
It’s easy to break a regimen, and it takes patience and some knowledge to get it back on track. That’s why we’ve prepared some smart tips on how to restore the regime.
1. DO NOT INSTALL SCREENS OR MONITORS IN THE BEDROOM
No more soap operas at bedtime. Bedtime means bedtime. The blue light of touch screens convinces the brain that it’s still too bright to sleep, thereby disrupting the physiological cycle that affects sleep.
TVs, smartphones, laptops, e-books, and tablets emit blue light with a comparatively short wavelength and high frequency, which is not only harmful to eyesight but also contributes to shifting the circadian phase, reversing natural sleepiness, and moving the sleep schedule into the deepest night.
Leave your favorite gadgets outside your bedroom and buy a good old-fashioned mechanical alarm clock.
2. UNDERSTAND THE SCIENCE OF SLEEP
If you decide to reset your schedule, a basic understanding of the principles of sleep and wakefulness can’t hurt. The body’s desire to awaken or, conversely, to fall asleep is dictated by an internal clock, which is controlled by two processes.
The first is homeostatic stimulation or self-regulation: the longer a person is awake, the more they tend to fall asleep. The second process is the circadian rhythm controlled by exposure to light. These two processes tend to work in synchronicity, ensuring maximum intensity of sleep during the night.
3. GO TO BED A LITTLE EARLIER EACH NIGHT
This change should be introduced gradually. You’ve probably spent some time getting your body used to falling asleep at whatever time, so it’s ridiculous to expect to suddenly and immediately return to a proper eight hours of sleep.
If you, for example, get used to going to sleep at 2.30 am, try to go to sleep at 2.20 today, the next day – at 2.10, and so on, until the schedule is restored to acceptable limits. Even if you are overloaded with work or studying, choose to sleep instead, sometimes it is worth using the write my essay service in order to get a good grade and save your health.
4. TAKE A SMALL DOSE OF MELATONIN
Of course, it is better to discuss this with your GP, but, 0.5-1 mg of melatonin (a hormone that regulates sleep cycles) taken 3-4 hours before going to bed will help you fall asleep at the right time.
5. EXERCISE IN THE MORNING
For those who’ve been pushing themselves to sleep deprivation, we recommend shifting your workouts to the first half of the day to keep you awake all day and make it easier to fall asleep in the evening.
If you can’t handle such a schedule change, exercise three hours before bedtime so that the body can relax after an energy boost.
6. STICK TO YOUR REGIME EVEN AT THE WEEKEND
Getting a good night’s sleep at the weekend or over the school holidays is not an option. It is impossible to get enough sleep. You can’t spend an extra week in bed and it’s not going to help you get back what you’ve been missing.
Instead of relying on illusory compensation, try to get out of bed at the same time every day, whether you need to study or not. It is a must if you want to recover and get rid of chronic fatigue.