Headline: Restoring a Broken Sleep Schedule 

“I just wish I could sleep!” Is an all-too-common phrase shared amongst friends and family lately, in which loved ones describe the nightmarishly sleepless nights that leave them both frustrated and exhausted throughout the days thereafter. Especially during this unique era of increased screen time, heightened stress levels, and scattered schedules, it’s no wonder that they, like so many others in the world, are desperately struggling to achieve a deeply restful slumber. So, what can be done to help ease the mind and body into the restorative kind of rest that is needed in order to feel one’s best?

Get in the Rhythm

When sleepless nights plague one’s life, it may be due to the misalignment of one’s circadian rhythm, the natural sleep-wake cycle that occurs every 24 hours with the rotation of the earth. To get back into the rhythm, one can manipulate lighting to cue the body into either sleepfulness or wakefulness. In the mornings, use bright lights to wake up, and in the evenings, dimmer lights to signal to the body that it’s time to begin resting. Choose a bedtime that’s easy to commit to and allow for a substantial wind-down period that consists of reduced screen time, minimal lighting, quiet surroundings and lessened activity. It can also be helpful to stop eating well before bedtime and cut out caffeine after midday.

Transform Stress

There are times when one feels exhausted all day, yet as soon as their head hits the pillow, they suddenly feel as though they could run a marathon. Consequently, they spend the rest of the night suffering from racing thoughts and restlessness. One of the best ways to combat this is to use stored up energy and stress during the day so it doesn’t come back to bite at night! Release this energy through personally enjoyable exercises such as walking, jogging, dancing, yoga, and more. And, if exercise only puts a dent in stress levels, it may be useful to look into additional forms of stress reduction, such as journaling, meditation, and/or spiritual practice.

Respect the Bedroom

Bedrooms are designed for sleep, and while it’s tempting to do everything in them (especially in confined spaces such as dorms), it may benefit one’s sleep-life to assign the bedroom solely to rest. If it’s impossible to keep distractions like food and electronics out of the room, they can at least be kept off the bed, so that the sleeper comes to know the bed as a restful place rather than an active one. Lastly, try cracking a window to cool the room down at night, as cooler environments make for sounder sleep.

While restless nights can interfere with waking hours and leave sufferers feeling drained and discouraged, it may be heartening to know that just a few simple changes in one’s daily life can completely transform their relationship with sleep. By tuning into the circadian rhythm, releasing energy throughout the day, and dedicating the bedroom to sleep, a good night’s sleep is just a bedtime away!

Sources:

https://www.healthline.com/health/healthy-sleep/how-to-fix-sleep-schedule#takeaway