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Fixing Sleep Schedule?
Hello friends,
My sleeping schedule has been very bad for about 2 months or so. Of course because of Summer. However, I go to bed at around 6AM-8AM and wake up around 1PM-5PM. I don't go anywhere much so it doesn't matter, but I hate staying up all night because of boredom.
I don't need to fix it for school as I am in homeschool now, but I just overall hate my schedule and wish to change it. I'm thinking about just staying up until about 8pm the next day, but that would mean staying up for over 24 hours and I don't know if I could do that. I have anxiety issues and my anxiety seems to get bad when I get tired (Weird, I know) and it's HELL to deal with. Maybe I can take a couple small naps throughout? I'm not sure what to do at this point. Any advice very much appreciated.
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Heck i've stayed up for 30 hours at a time many a time in med school and residency! It can definitely be done. Just pick a day or two when you dont really need to be thinking or creative. Set up some Netflix or Hulu shows and have a movie marathon until it's your new bedtime! Make it fun!
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Don't try to 'reset' yourself all at once. That doesn't work. It's just not how the human body is designed to behave.
Instead, shift your sleep schedule gradually by forcing yourself to get up a half hour earlier each day, and go to bed a half hour earlier each night. Sleep is about habit and routine. You can't just snap your fingers and change your body's expectations. You have to shift it slowly to a new pattern. If 30 minutes shift a night is too hard. Make it 15. But make a gradual shift each day.
You also have to be consistent while you are changing this habit and for a while afterwards. No late night for a particular party or tv show or anything like that. Not until you have yourself firmly on the schedule you want to be on.
Don't let yourself have caffeine or too much sugar in the hours before you want to go to bed. If you can't sleep, don't turn on technology. Glowing screens are the enemy of sleep! Instead, do something boring or relaxing. I find progressive relaxation techniques to be really helpful (they are dull as dirt and help to physically relax you). Google some and give them a try if you find yourself lying in bed unable to sleep.
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