Many students have irregular sleep schedules due to excessive school work and unhealthy lifestyles. For example, too much screen time or screen addiction, caffeine, cigarettes, and alcohol can lead to sleep deprivation. This has plenty of negative effects on students, such as poor grades in school, academic failure, lack of focus, short-term memory, and mood swings. If you are struggling with your sleep schedule, you can follow the steps below to fix it.
Material Needed: Sleep diary
1. First, you have to reset your sleep schedule and take note of your bedtime routine. Pick your bedtime and wake-up time that you know you can stick with and allow you to have enough sleep.
2. Then, change your bedtime habits and choose a healthier lifestyle. A bed is for sleeping, not for eating or working. Avoid stimulants and depressants, long naps, and electronics. To have a healthier lifestyle, start by exercising regularly, eating a balanced diet, and reducing sitting and screen time.
3. Keep a sleep diary to track your sleep patterns. Take note of your wake time and bedtime, daytime naps, and the time it takes for you to fall asleep.
4. Keep your sleeping environment comfortable. A dark, quiet, and comfortable bedroom can give you a peaceful sleep. To create a restful and comfortable bedroom, keep it dark and quiet. As well as putting your ideal pillow and comfortable mattress.
5. Prioritize your sleep. Avoid caffeine, cigarettes, alcohol, and electronics at least one hour before bed. Computer-game playing and internet use at bedtime will cause problems with falling asleep.
6. Finally, stay consistent or stick to your sleep schedule. Being consistent with your sleep schedule will train your body to follow your adjusted sleep schedule. It will help you feel well-rested and energized in the morning.
Considering all this, fixing your sleep schedule as a student has plenty of positive effects. It will help you feel well-rested and energized in the morning, sharpen your memories, boost your mood, and improve your performance in school.
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