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changing sleep pattern
I have a horrible sleep pattern. It never used to bother me much, but now the realization of how much it can hurt my body has kicked in. I really want to change it, but it's really hard for me.
12:00AM/1:00AM - 5:30 AM
SLEEP
6:25AM - 2:17 PM
SCHOOL
4:00PM - 8:00 PM
SLEEP
Then the whole cycle restarts. I really want to change, but changing a pattern completely out of nowhere is very hard to do. Any advice? I would like to start sleeping around 10:30 or 11:00, but since my body is so used to how I sleep now, those times are too early for me. Plus, I also have a lot of homework and fitness I need to fit in too. Help, please??
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well i have the same problem, im 21 now and ive been like that from the crib, still havent gotten it quite right. however i can control it when i need to for work and school,when i have to get up the next day, i dont nap, no matter how tired i am. thats the 1st step, because if you dont have that nap chances are youll be more than ready for bed at 9:30 ish. also if your havin a real hard tme with it melatonin is an all natural supplement you can get at the drugstore you take one 30 mins before you want to crash and itll make you sleepy. also note: it tells you on the bottle but ill say it anyway only use it occasionally or for 1 week straight. you can become dependent on any sleep aid. good luck
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Okay. Stop. That sleep pattern is no good at all, toss it. Continuos non-disturbed sleep is way better than sleeping-waking-sleeping-waking. Your body cannot fully recharge if you dont let it. Do this: Go to sleep at 9:30 PM
Wake up at 5:30 AM
Go to school-come home
Homework and workout
Its not that hard, really.
You're getting 8 hours of continous sleep instead of 4 here and there. If you need help sleeping to get used it then take a gravol or two half an hour before bed. Don't rely on them to get you to sleep all the time though just for the first little while.
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The first thing I would do is get rid of that evening nap. That is what is toatally screwing you up. Taking a nap every day is probalby causing you to be more sleepy threw the day. You'll do MUCH better with a soild 7-8 hours of sleep rather than breaking it into 2 shifts.
I am at my most active bettween 4-8. If I took a 4 hour nap every day I would always be tired.
And just think, if you got rid of that nap - look at all the time you'd have to do stuff.
Get rid of the nap. You don't need it.
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I would start by slowly moving your bedtime back and reducing the time you sleep in the afternoon. For instance, today only nap from 4 to 7:45 and then go to bed at 11:45. Do it for a couple days, then move back another 15 minutes, ending your nap at 7:30 and going to bed at 11:30. Keep moving back at 15 minute intervals until you get to a bedtime that allows you to get the sleep your body needs at one time. By doing it gradually, your body will react to the change better.
I would also suggest doing your homework and fitness program as soon as you come in from school. By doing them first, it allows you to have time to relax before bed, which should make it easier for you to sleep.
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Man, your school starts at 6:25? Woah.
Anyway!
Well, I'd say even though it sounds rather cliche, try to get to sleep even earlier than 11, or 10, even. Avoid sodas/coffee/anything full of caffeine in the late afternoon, because on many people the effects can last even up to the night. Don't watch things you will be dying to know the end to. If you force yourself to stay awake, that's definitely not going to help.
Try reading a little before bed also, which helps getting to sleep, and it can help if you have any reading for school to do. AS for the homework AND fitness, try to get involved in a fitness club (or something!) that starts right after school. Work hard, and you'll be awak until the evening, and be able to sleep well. Do your homework after working out, when you are awake. (After all, you'll probably be feel like doing nothing but sitting if you work really hard, so what's a better use of time than doing homework!)
If nothing's working, try talking to a doctor, or someone. Maybe they can proscribe medicine to help you get to sleep earlier. If you sleep at night, you'll have less of a need to sleep during the day!
Sweet dreams. :P
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When you get home try to keep yourself busy by doing homework, or going our for a jog, and eaa dinner at a certain time like 6. Then watch some TV and go to bed around 10. Then try waking up around 5:30 like you do now and then.
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