Summer ends soon, so you’ll be needing to get back to your average sleeping/waking schedule to stay on top. Unless you want your day to be a sh*t-show you’d better start now.
Adjusting Your Sleep/Wake Schedule
There are only 2 essentials to do this:
- Go to bed earlier
- Wale up earlier
Not As Easy As It Sounds
If you used to going to bed at say 12:00 PM then falling asleep at 9:00 PM can seem impossible. Infact you may lay down at 9, and then just lay there for hours, and hours until you fall asleep. Many people confuse this with Insomnia, but really your body just isnt ready to make a major (3 hour!) change.
So How Do I Do It Then?
If you need to start going to bed at 8:00 PM for your Non-summer schedule (Parents), hut your used to going to bed at 10:00 PM then it could take you a whole week to adjust to falling asleep at 8. You can make it stressful, and just lay down for hours ’till you sleep, or you can do it the easy way.
The Easy Way.
Its simple. 1 week before you need to get back on your non-summer schedule start slowly going to bed earlier, and earlier. Maybe 15 minutes earlier each day, maybe 30. These small changes will be easier to adjust too.
Also don’t give any pre-sleep rituals. Giving those up could make sleep even harder. Maybe your ritual is wat8an episode of Seinfeld, maybe its sex. Just don’t give it up.
What About Waking Up?
Same thing. Just wake up earlier each day. Actually not the same thing… because you change this more drastically. Screw 15, or 30 minutes. With waking up make it an hour. However I strongly recommend mirroring however you change your sleeping schedule.
Example: You usually go to bed at 11:30 PM, and wake up at 10:00 AM. Your trying to get that down to bed at 10:00 PM, and waking up at 8:30 AM. So you decide that tonight you’ll go to bed at 11:15 PM, and reduce this by 15 minutes every day until you reach bedtime at 10:00 PM. Well then mirror this, by also waking up 15 minutes earlier each day. That way by the time you reach your goal (in this case it would take 6 days) of going to bed at 10:00 PM, you also reach your goal of waking up at 8:30 AM.
And in only 6 days. Not even a week.
Also published on Medium.