How do I make sure I get enough sleep but also get everything else done I need to in my life?
Last Updated: 01/11/2021 at 5:40pm
Brenda King, PsyD
I treat life changes, women’s issues, and issues of aging using evidence-based treatments with healthy doses of warmth, empathy and humor to enhance healing and growth.
Top Rated Answers
1 word: Prioritize. Make a grid of Urgent and Not Urgent, Important and Not Important. Do the stuff in the Urgent and Important space first. Then do the Important and Not Urgent. Things that are Urgent and Not Important, get help to do. And forget about the Not Urgent and Not Important. Sleep is Urgent and Important, or Not Urgent and Important. Dont let the Important things pile up.
Make a plan of what you want to do and prioritize what's most important and do them first. Remember you brain works best when it got the sleep it needs, so plan and make a good use of your time without overworking yourself.
Personally, I make a to-do list almost everyday, aside from my planner. I try to go to bed around the same time every night, and wake up at a decent time to ensure everything on my list gets done!
Time management, while hard is a big step in making sure you get enough sleep and everything else you need to get done. It may help to make a schedule of your daily activities, weekly ones, etc. And it's a matter of finding the balance that works for you.
The thing that worked best for me, was always having a schedule and following it through. For me personally it was holding myself accountable for being able to follow through with it or not. There are times when things are out of your control, I'm sure everyone has realized that, but always be able to own up to the things that are in your control. So, try or attempt to be organized? Yeah!
Maybe you can try creating a plan. This should be able to help you balance out sleep with your schedule. Try this and see if it works. Best of luck
1. Happy vs Sad The difference between a couple of hours of sleep can be the difference between a happy day or a sad day. The amount of sleep you engage in has a profound effect on the mood you experience. According to Dr. Kristen L. Knutson, (Department of Health Studies, University of Chicago) sleep deprivation has been linked to clinical depression. If you’re not feeling your best, one of the first things you can do is make sure you’re getting enough sleep. 2. Weight Management Sleep deprivation has been linked to a higher BMI (Body Mass Index), as well as a higher occurrence of obesity. This happens for a couple of reasons. One, when we are not sleeping enough our body secretes cortisol (the stress hormone), which has been linked to unhealthy weight gain. Two, short sleep duration has been associated with low leptin levels. Leptin is the hormone that helps regulate your metabolism. The less leptin, the slower your metabolism. The easier it is to put on unhealthy weight. 3. Live Longer Researchers Shawn Youngstedt and Daniel Kripke from the American Cancer Society recently found that people who slept approximately 7 hours a night had lower mortality rates. The biggest drop off in life expectancy came within the people who were sleeping less than 6 hours a night. Though the amount of sleep needed varies from person to person, the research tells us that if you want to play it safe, then you should try to get at least 7 hours of sleep as often as possible. 4. Get Smarter Research by the sleep foundation has shown that alertness and performance suffer when you are deprived of the sleep you need. Not to mention, sleep deprivation has been linked to neuro-behavioral issues as well. To put it simply, when we don’t get enough sleep we are dumber. If you want to maximize your brain power then get the sleep you need! 5. Energy Sleep is the number one factor that contributes to how much energy we have each and every day. Energy is that resource that we need more than anything else to live healthy, happy and prosperous lives. To maximize energy we need to find that sweet spot for sleep and start getting all that we need on a consistent basis. Conclusion: Thus far, research has not provided us with an exact amount of sleep that we can prescribe to every person to make sure they are functioning optimally. What we do know is that every human being is unique and has varying levels of stress, so what may work for one person may not work for another. Some people need 6 hours of sleep a night, some people need 9. In general most adults need around 7-8 hours of sleep per night. The key really is finding your sweet spot and then sticking to it. Only you can determine how much sleep you need. Now take this to heart and start prioritizing your sleep!
Time management. Allot time for each thing you need to do and do it at that particular time. Don't study while you're supposed to clean the cat box and don't read while you're supposed to study.
Schedule out your day. Figure out what obligations you need to fulfill, such as work, school, family, friends, etc. Make sure you prioritize your day and manage your time well.
We lead busy lives and it can definitely feel like there are not enough hours in the day to get things done! Sleep is super important though and a lack of sleep can make you become less efficient at getting things done so it can be a vicious cycle. I find that having a schedule on busy days really helps me to get everything done. I write down everything I need to get done that day and I plan my day out by considering how long each task is roughly going to take, when does it need to be done (morning/afternoon?) and is it a task which could be postponed until tomorrow if necessary? Sometimes we need a little flexibility so working out if you can do something on a different day if anything unexpected pops up is a god idea. Set yourself a cut off time for your day – for example after 7pm I am going to focus on relaxing and refuelling my body by having dinner, relaxing and sleeping. That can be so difficult when life is busy but if you are constantly exhausted due to lack of sleep then your focus and productivity will be decreased. Looking after yourself is so, so important and even if you live a busy life you deserve to make time for you.
Start looking at different ways to manage your time. Time-management is everything, so try looking at making up a schedule and doing a to-do list everyday of the things that (absolutely) have to be done. I wouldn't push yourself too hard with this - and allow plenty of breaks through the day (even if it's just taking a few deep breaths between tasks). You could have a 'cut-off time' where your schedule ends at a particular time, allowing for some relaxation in the evening and preparing for bed. Limit distractions that make you feel bad (like playing the sims for hours, or mindless internet surfing). You will have much, much more free time. You can also focus on making the quality of your sleep better by turning off background noise, sleeping in the dark, ect.
The best way to do this is by creating a rota, or a timetable where you can section your time off for what you need to do as well other things such as relax time.
Have you tried getting a diary? Maybe make a list that needs completing daily at a certain time to ensure all tasks are completed?
For me, I find that putting together an easy to follow schedule can be beneficial for making sure you get everything done. Using time slots can also be a good way to manage things like stress and making sure you stay on track to leave enough time to make sure you're also sleeping! I try to remember that tasks don't need to be done in one go, so I can start things one day and finish them the next if I find myself needing to prioritise other things. It's all about what works for you! There are many ways to put together schedules, including rewarding yourself for completed schedules!
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