How to build a healthy sleep routine?
My current sleep cycle is messed up. I tried working out in the evening so I feel tired. It makes me sleepy around 11pm but my body seems to consider it a nap, so I am up at 1am, and then am twisting and turning in bed until 4am. Wake up at 9am ugh. If, on a lucky day, I do manage to get a 10pm to 5am sleep, I still find it too hard to get myself out of bed at 5am. I am always snoozing my alarms. Suggestions to have a healthy sleep routine?
What's the last thing you do before trying to sleep? Reading, laptop, TV?
Tv
Well that normally keeps your system up running... At least it really helped me to read a book or even sit down and write down notes of your schedule the next day. That helped me to turn of my brain as everything I had to remember was 'closed' important:no laptop notes, use pen and paper
Are you the original koala? You always crying !!
Consistency is essential. Itâs gonna take about two weeks for your body to get used to a new sleep schedule. So you need to have discipline and force yourself to sleep 10-5 (or whatever) every day. Itâll suck at first but if you keep at it youâll eventually start waking up naturally and feeling great. Definitely donât snooze your alarm ever. Aside from that, eat healthy, drink water, limit caffeine intake to before 11am, all that good stuff. And reduce your screen time in the evening
How does one not snooze alarms? They seem like the most irritating thing in the world when you are asleep haha. I limited caffeine. But how do you really reduce screen time? Everything is on the internet and staying in touch with people is through phone. Outside of laptop and phone, what do you do in your evenings?
I workout in the morning so evenings I rotate between social life, meal prepping/chores, and reading a book. If Iâm netflixing I try to do it earlier in the evening. Before I started reading, I was always on my phone in those little pockets of âlost timeâ throughout the day - commuting, breaks at work, that half hour before bed, etc. Reading is a great way to fill those gaps. Might be worth a try. As far as snoozing goes, I struggled with it too and unfortunately have no advice except that it takes discipline, and itâll only suck for maybe two weeks max before you settle into a routine. If you have a cat or dog to scream at you to wake up in the morning, that certainly helps
Purposely pull an all nighter basically to help reset circadian rhythm. Then 30min before bed time take 300mcg of melatonin (do not take more). You can try diphenhydramine too, but that will hurt REM sleep. So only for short period. If that doesnât work you should see doctor.
Please shut up lol this is terrible advice
âPlease shut up lolâ is not a counter argument. đ¤Ą
Are you stressed out about something? 1. Never skip workout 2. Make sure you make your bed everyday, your bed is comfy, clean and keeps you warm.. 3. Is there sunlight where you live? I have trouble sleeping in winters.. 4. Youtube sleep music. 5. Donât eat oily food before sleeping and stay hydrated. 6. Donât stress out. Trust that everything will work in the end and be positive.
Step 1. Close your Blind Step 2. Close your blinds Step 3. Go to bed and sleep
My sleep routine incredibly improved after I started meditating for an hour a week
Interesting. Tell me more about it - what time do you meditate? Where? How long? What else do I need to know?
I meditate in Zen center traditional Zen meditation once a week for an hour. Main reason why I was waking up at night is that I have mild anxiety disorder. Doing meditation helps me be more grounded.
Deep belly breathing and observe your breath
Try to get some work done during the day and not just troll here.
+1