How do I set my sleeping schedule?
Last Updated: 04/13/2020 at 8:59am
Hannah Caradonna, MSW, RCSW (RCC #11330)
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The easiest way to start a sleeping schedule is to set a time you'd like to go to sleep by. Then, an hour before you want to sleep, make sure you do restful things. Do not engage in anything exciting and do not get on any electronic devices. This will ensure that you do not stay up later than your intended bedtime. Also, wake up at the same time everyday. This will help you get into the habit of going to bed around the same as a result.
You could be different, and that’s OK. If you’re the age of seven through twelve then you’ll need about ten hours of sleep every night. If you can, try to get eleven. The older you get, the fewer hours of sleep your body needs. If you’re between the ages of twelve and eighteen, you’ll probably need eight or nine hours of sleep. But you might be different. You might need more or less, and you could be different than your average age; don’t despair. But most likely, you’ll need about eight hours. Nine at most. But you could need ten or more, or seven or less. But try to aim for eight, and see how your body goes by that. If you're older, you'll need to decide your own sleeping pattern.
Stick to a routine! Going to bed at the same time every night, and waking up at the same time every morning, will help you make a sleeping schedule that will stick.
Setting up a sleeping schedule is quite easy if you make sure you're realistic. For example, you can't say you'll go to bed at 9:00pm if you know you usually study once you get home, or have extra-curricular activities, The best thing I would suggest is try to set a reminder on your phone, tablet or electronic device 30 minutes before you'd like to get a good amount of sleep- that way can always remember when you need to sleep, and do everything you need to do to make sure you sleep on time. If you have an iphone, i suggest using the bedtime section on the clock icon!
Try to find when you should wake up. Count back at least nine hours and set an alarm for both times. When the first one rings, go to bed. Now you have a wake up alarm too. Try to stick as best you can.
Try and go to bed and wake up at the same time each day (including weekends!). Getting into a routine takes time and it can be difficult. Staying hydrated and not drinking too much caffeine during the day can help too! Exercising during the day can help relax your body and help you get a good nights sleep.
I take some CBD oil, I walk a lot during the day, Im not using my phone 2 hours before sleep, I read a lot, I do some yoga poses and use my humidifier in the bedroom. I also list the things im grateful for. I tend not to eat too much or too little before sleep. I also tend to use my orange screen for my laptop so the blue light doesn't wake me up. I think its important to have your own routine and things that relax you. Once you wake up early once you are completely set for the rest of the week.
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