If you are a student, you probably altered your sleeping schedule to fit the summer months. If you are in the workplace, possibly you traveled more or your kids were at summer camp and started school later than in the past.
In many cases, people are staying up later because they don’t have that early morning rise and shine crisis.
The hard part is coming to terms that summer is winding down and we all must adjust to going back to work or school at a much earlier hour.
Once fall has been ushered in, everything changes. Your days are busier, alarms must be set, and activities during the day and evening will make it very difficult to address your sleep schedule, whether you are a student or a parent with kids returning to school.
It’s never easy to get everyone on the same page and get back into the old routine.
It’s really important that everyone reestablishes a healthy and regular schedule for a good night’s sleep. If you start sooner than later, you can work your way up gradually to meet your sleep schedule so you can get up in the morning well-rested and ready to go.
Although it’s usually not the case, it is a good idea to keep your sleep schedule on track year-round but it usually doesn’t work out that way.
Andrea Lopez-Yianilos, Psy.D clinical and behavioral sleep expert, believes it’s really important to get back into the swing before the school year starts to help kids study better and give you a more effective workday.
The proper amount of sleep will repair your muscles as well as your memory retention.
Everyone will experience summer anxiety as they move into their fall schedules. Andrea has some great tips to improve your sleep and wake-up time clock. According to her, if you set a wake-up time 7 days a week, you will start discovering the right bedtime hours that will work for you.
Once you have a grip on when everyone should start waking up for school or work, going to bed earlier will become a lot easier. If you start a better regiment earlier on, it will help you get beyond painfully dragging out of bed due to the drastic changes.
Once you and your family find when it’s time to return to regular hours for work and for school, it won’t be that difficult.
Change Your Sleeping Habits For The Weekend:
It’s pretty commonplace that people have a tendency to sleep in on weekends to catch up on the sleep they lost during the week, Unfortunately, sleeping later on the weekends can still lead to sleep deprivation during the week which will affect your entire day at work or in school.
Even if adding more sleep on the weekend makes you feel better, your mood, level of concentration, and the ability to function will still be at an all-time low during the week.
The bottom line, don’t let your family sleep until noon on weekends. Get them up and rolling until there is a better set pattern. The weekdays will become much easier to deal with throughout the rest of the year.
Find Your Bedtime Schedule & Stick To It:
Most people have a difficult time going to sleep with new bedtime schedules. While some people can actually fall asleep as soon as their head hits the pillow, as everyone else will toss and turn trying to go to sleep.
You must give yourself enough time to readjust to the new schedule so sleep will come naturally.
You should set a time to start winding down. Andrea believes you should have a “buffer zone” which is approximately 30 to 45 minutes before bedtime to let your mind and body transition to your new bedtime schedule.
If you are not sleepy, don’t go to bed, try watching something on television, read a book, or listen to calming music. You should implement one of these activities for approximately 15 minutes to allow for sleepiness to set in.
Don’t Spend Time In Bed:
This time of year is for going to bed to sleep, not reading, watching television, etc. These activities should not take place when you are in bed. Keep your bedroom, quiet, dark, cool, and comfortable to induce a better night’s sleep.
If you find it necessary that all phones and other devices must not be in your bedroom or your kids’ bedrooms, set a limit of screen use ahead of bedtime.
Keep in mind, the blue light that emits from phones, tablets, televisions, and computers will convince your brain it’s time to wake up.
Do not consider these tips an easy fix. The first morning you must rise and shine is going to be anything but positive. But, if you control your family’s morning and nighttime habits, right now, your new schedule will become so much easier and that’s a promise!