In the wake of the COVID-19 quarantine and online school, it’s easy to ruin your sleep schedule and fall into the trap of feeling unmotivated. As a notorious night owl and napper, I am here to share how I got my sleep schedule back on track and what I do to stay motivated during this unusual time.
- Give yourself a realistic bedtime
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I know that this is easier said than done, but I’ve found a couple of life hacks to ease into it. iPhones have a feature that will remind you to wind down anywhere from 15 minutes to 1 hour before bedtime. I have it set for 1 hour so that I have time to finish up whatever activity I’m doing, shower, do my nightly routine, and inevitably waste time scrolling through TikTok. You can change these settings in the clock app under “bedtime.”
- Limit the time you spend on social media before you want to fall asleep
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There are a lot of scientific studies that show social media and screen time before bed can interfere with your sleep. It can be strenuous on your eyes, keep you awake longer than intended, preoccupy your mind, and increase your brain activity when you should be winding down. Add something to your routine that relaxes you, but doesn’t involve a screen. I like to read books (or listen to an audiobook) or meditate. There are also audiobooks and podcasts that are specifically made to help you get to sleep, just be careful about looking at your device after you start playing the audio. You can also adjust your apps so that you are only allowed a certain amount of screen time per day.
- Get some sleep aid!
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If your sleep schedule is like mine was at the beginning of quarantine and you are basically nocturnal, go to CVS or Walgreens and buy a sleep aid. I found myself trying to fall asleep at a reasonable hour, but my body was not tired because my day was so short. Melatonin or Zzzquil will help you fall asleep and be able to wake up earlier.
- Set aside a time and place for school
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One of my professors suggested that we try to follow our schedules as closely as possible, and it has been working really well for me! If you have a 50-minute lecture that normally starts at 10 am, begin your work at 10 and work until the 50 minutes is up. Having the structure of a schedule makes it much easier to focus and your work much less intimidating. Also, doing work in your bed can affect your work and your sleep when your brain starts to associate the two. Instead of feeling sluggish doing your homework or the urge to be productive as you are falling asleep, find a space that totally separates the two. The table in your kitchen might not be ideal, but you don’t want to bring work and stress into your bed.
- Get some exercise
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I know exercise seems impossible when gyms are closed and the outside world is quiet, but moving a little bit will make you feel better. Exercise releases endorphins and other transmitters that are essentially happy chemicals! It does not have to be long or rigorous, it can just be a brisk walk outside to get some fresh air. However, a tough workout might wear you out and make you feel ready for bed earlier!
- If you need a nap, take it
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This might be counter to what you would normally read online, but I find that avoiding a nap just makes me grumpy and sluggish the rest of the day. So take a nap but set an alarm! You don’t want to sleep more than 90 minutes or you not being able to fall asleep again at night and repeating the same cycle.
- Coffee!
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There is a lot of science that says caffeine interferes with your sleep cycles, but almost all college kids know that caffeine is sometimes necessary to make it through the day. If you wake up and feel like you are dragging, get your dose of caffeine just like you would at school. Be aware of drinking it too late in the afternoon, though! You don’t want to have coffee jitters while you are winding down.
- Find a new hobby (or try something you have always wanted to do.)
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I am taking advantage of all this time to practice and improve my yoga and drawing skills! It is satisfying to do an activity that you’ve always been too busy for. My brother has started cooking and my sister has been learning Spanish on the app Duolingo. Think about activities that are accompanied by the phrases “One day I will…” or “I want to try…” Even if it doesn’t turn out perfectly, it occupies your mind and gives you something to do during the day.
I know these things are easier said than done but take it from a night owl, it’s possible! Be gentle with yourself if it takes time to get back to normal. It is a weird time and everyone is adjusting. Prioritize self-care and the things that are important to you and you’ll be a morning person in no time!