Unlike my friends and family, sleep has never come naturally to me. My process of falling asleep has always been anywhere from one to two hours long, and I often feel like I have to tire myself out to do it effortlessly. Recently, I have begun establishing habits that have helped me fix my sleep schedule.
Here is some advice if you’re struggling to figure out where to start:
- Begin a routine- I’ve noticed that my sleep tends to be the worst when my sleep schedule is inconsistent. When I go to bed at the same time each night and wake up at the same time each morning, I can train myself and my mind better. Bad sleep habits are hard to shake, and good ones are even harder to build. However, falling asleep becomes easier when you are both consciously and subconsciously aware that it is bedtime, which makes consistent sleep habits worth it.
- Eliminate distractions- Everyone has their preferences, but my room has to be pitch black for me to fall asleep. I have a habit of waking to light, whether it be the sun shining through my blinds in the morning or my desktop lamp turning on, or light spilling in when someone opens my door. Make sure to eliminate distractions, whether this entails turning off all of your lights, shutting your doors, putting on an eye mask or headphones, or a combination of these things. Â
- Set the right temperature- If I am too hot or too cold before going to bed, I tend to wake up in the middle of the night. In my experience, sleep tends to amplify your body temperature. If I start the night feeling a little warm, I’ll wake up sweating. Moreover, if I start the night feeling chills, I’ll wake up freezing. Be aware of this before going to bed by adjusting your thermostat and getting however many blankets, or none at all, you need to sleep soundly.
- Turn on background noise- I am well aware that this fourth piece of advice seems to be at odds with my second piece of advice, but I promise it makes sense. Staring up at the ceiling with listless thoughts in my mind has always seemed to prolong falling asleep for me. Listening to music, white noise, or a monotone podcast has been the solution for me. I am able to keep my mind engaged enough to avoid overthinking my sleep, while also occupying it with background noise that’s calm enough to lull me to sleep.
Getting sleep isn’t straightforward, and tips and tricks that work for me might do the opposite for you. Nonetheless, I would advise starting here. After years and years of struggling to fall asleep, I can guarantee that these four things helped me start fresh.
My last bit of advice: don’t let others get you down. It can become discouraging to adjust your sleep schedule when your friends and family can go to bed and knock out within five minutes. Certain things will always come easier to some and harder to others, and for those who experience stress like I do, it can be hard to “turn off your brain” to fall asleep. If you know, you know. Be persistent. Sleep will come, and it is never a waste of time to try strategies that could help get you anything from an extra ten minutes to an extra two hours of sleep.