Her Campus Logo Her Campus Logo
This article is written by a student writer from the Her Campus at Rowan chapter.

Now that summer has officially come to an end, it’s time to get back into the groove of things! No student can survive 8 a.m.’s on a 2 a.m. bedtime, so here are 5 ways to fix your sleep schedule this fall so you can succeed this semester!


1. Develop a nighttime routine.

There’s a reason most parents develop a nighttime routine for their children: it creates a habit of going to bed at a specific time after certain tasks are completed. For example, Johnson & Johnson has created a 3-step bedtime routine for babies: a warm bath with their product, a gentle lotion massage (again, with one of their products), and a quiet activity such as reading a book. Although babies do not start developing memories until their toddler days, the baby’s body becomes adapted to the routine and will automatically become sleepier and sleepier as the chain of events continue.

2. Shower/Bathe at night.

While taking a shower in the morning does tend to wake individuals up from their sleepy haze, it also has the reverse effect at nighttime. A warm shower at night has the ability to trigger sleep chemicals in your brain, making it easier for you to fall asleep at night. A bath is even more effective because it promotes relaxation.

3. Make yourself some caffeine-free tea.

This is simple, cheap, and effective. Tea warms the body, and quite like taking a warm shower, stimulates chemicals in your brain that trigger relaxation. It’s important to remember to drink caffeine-free tea or you will accomplish the complete opposite of your endgoal. If you don’t enjoy tea, any caffeine-free, warm drink like warm milk can also be substituted.

4. Invest in non-habit-forming sleeping medicine.

Natural non-habit-forming sleep medication usually contain melatonin, a chemical that is already found naturally in the human body that promote sleep. There are many different varieties of sleep medication on the market, but I personally recommend Olly’s Restful Sleep gummies because they’re 1. Delicious and 2. Effective! You can also find straight melatonin capsules in stores.

5. Shut off all electronics an hour before your intended sleep time.

The light from your electronic devices affects your ability to fall asleep more than you realize. The bright light acts as a stimulant to your brain making it harder to fall asleep if you have just stared at it for hours on end. Therefore, shutting off your devices, or even turning down the brightness on your devices, could potentially lead to falling asleep faster.

I am a Writing Arts major at Rowan University. Poetry is my best friend. One day, I hope to be a successful writer for a popular magazine in NYC. My dream is to travel to Paris, London, and Rome to explore and write about my experiences there.