Thanksgiving is just around the corner, which means so is Thanksgiving break, the first full week of no school since August. While it might be your chance to get away from studying and have some fun for the week, don’t let it put you behind when it’s time to get back to the books! The holiday is a time to catch up on your sleep, but it’s also often your chance to completely wreak havoc on your sleep schedule. Here’s how to keep yourself from sabotaging your sleep routine:
Stick to a routine
It’s okay to indulge and stay up late or sleep in once or twice during the week, but try to keep to a schedule! If you find that you are trying to get your sleep schedule together last minute, try adjusting the time you wake up gradually in 15 minute increments over a couple of days.
Wake up and get up
When your alarm goes off, avoid hitting the snooze button! It’s normal to feel groggy and slow for the first 20 to 30 minutes that you wake up, but don’t let that be what keeps you from getting out of bed. When the alarm sounds, stretch your arms and legs and take a deep breath to get you started.
Lights on/lights off
Your body responds to light so don’t confuse it. In the morning, turn on bright lights and open the blinds. In the evening, close your blinds and curtains and turn out as many lights as possible. Cell phones, laptops, and other devices give off blue light that will keep you awake, so it’s best to keep these away close to bedtime. If you can’t give up your late night laptop habits, look into getting an extension like flux to change your monitor to orange light that won’t disrupt your body’s rhythm. Salt lamps also make great bedside table lamps that emit orange light while serving many other beneficial purposes as well.
Don’t just lay there
If you find yourself sitting in bed wide awake, get up! Instead of being restless, find something relaxing or dull to do to quiet your mind and get your brain ready to go to sleep. Consider stretching, reading a book or writing your thoughts.
Avoid overstimulation
Caffeine can stay in your system anywhere from 6 to 12 hours so limit your intake close to bedtime. Watch how late you eat as well! While certain foods can help you sleep better, many can disrupt your quality of sleep. Exercise can be really good for your sleep patterns, but try to avoid exercising 4 to 5 hours before you plan on going to bed.
Stick to a ritual
Doing the same things every night before you go to bed can signal your body that it’s time to unwind and go to bed and can help you when you’re trying to adjust the time you’re going to sleep. Good bedtime rituals include bathing, meditating and reading.