How To Fix Your Sleep Schedule

How to fix your sleep schedule

Utilize the circadian rhythm

Your body’s internal clock, or circadian rhythm, regulates sleep-wake cycles. To reset it, aim for consistent sleep and wake times. Research suggests that irregular sleep patterns can disrupt circadian rhythms, leading to poorer sleep quality.

Morning sunlight exposure

Helps regulate your circadian rhythm. Studies have shown that natural light in the morning helps advance your sleep-wake cycle, making it easier to wake up earlier and fall asleep at the desired time.

Implement Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a structured program that helps address the thoughts and behaviors that disrupt sleep. It has strong evidence supporting its effectiveness in improving sleep patterns and addressing insomnia.

Apply sleep restriction therapy

This involves limiting the time you spend in bed to the actual amount of time you sleep, which can help consolidate sleep and reduce insomnia. Over time, you gradually increase your time in bed as sleep improves.

Control sleep environment

Studies suggest that a sleep-conducive environment—dark, cool, and quiet—improves sleep quality. The optimal temperature for sleep is typically around 65°F (18°C).

Avoid stimulants and disruptors

Caffeine can remain in your system for several hours and interfere with sleep. Limit intake, especially in the afternoon and evening. Similarly, alcohol can disrupt sleep cycles and reduce sleep quality.

Practice sleep hygiene

This includes regular physical exercise (preferably in the morning or early afternoon), avoiding heavy meals close to bedtime, and establishing a relaxing pre-sleep routine to signal to your body that it’s time to wind down.

Monitor and adjust sleep duration

Aim for 7-9 hours of sleep per night. If you sleep more or less than this, it can affect your sleep-wake cycle. Consistent sleep duration helps stabilize your internal clock.

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: ̗̀➛ Ways to take care of yourself

Make a workout plan that works well with your menstrual cycle.

Deep clean your room.

Take an everything shower.

Plan your week.

Eat a nutritious snack.

Try a new recipe.

Buy a new fragnance or scented lotion.

Stretch or do yoga.

Talk to yourself.

Look in the mirror and point out every nice thing about yourself.

Read or reread the book you love.

Study for the next test.

Cut blue light an hour before sleeping.

Drink tea after waking up.

Limit your screen time.

Don't surround yourself with negative media (art, posts, etc.).

Dress up nicely.

Research a topic you like

Replay your favourite game.

Spend some time with the person you love and care about.

Try to understand the cause of your bad habits.

Look at motivating (not toxic) posts.

Affirm after waking up and before going to sleep.

Buy a beautiful and comfortable pijama.

Rearrange your room.

Find a new, intresting hobby.

Look for a fragnance that suits you and your personality the best.

Write out the things you want to change about yourself.

Don't skip important hygiene; brushing teeth, washing hair, skipping skincare, showering.

Take a hot relaxing bath.

Completely relax and just think without any distractions; music, subliminals, etc.

Set a new yet small goal you want to work towards to.

Remind yourself of your journey and how far you've come.

Work on your posture.

Cuddle with your animal.

Take a nap.

Buy a new candle.

Romanticise your life and every small thing about it.

Drink some lemon/cucumber water.

Find a new intresting show.

Create a new playlist with your favourite songs.

Find a new comfort YouTuber.

Think about your fun childhood memories.

Try a new form of exercise.

Make a vision board.

Get a therapist, and if you can't: talk with strangers online.

Listen to yout favourite subliminals.

Create a moodboard.

Create a new peace of jewerly.

Give away the clothes you dont wear anymore.

Create a visionboard and look at it everyday while affirming.

Try a new makeup style.

Go out without doing your makeup.

Get used to your 'effortless' look; no makeup, lay clothes, tied hair.

Get used to failing and learn from your mistakes.

Be grateful for the simple things you're blessed with.

Listen to a podcast.

Go on a walk.

Choose your kind of 'perfection'.

Think about deep topics and write about it.

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mental health self love self care cleancore happy journal health & fitness healing gratitude happiness clean girl self improvement loa self healing healthy eating healthy healthylifestyle health and wellness loablr self worth work out loa tumblr loa blog clean diet loa success improve mental health healthy food gratitute clean moodboard robotic affirming

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cleansecret

8 months ago

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cleansecret

6 months ago

tumblr girl fall 🎃🍂🥧

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cleansecret

8 months ago

Tricking Yourself Into Doing Tasks That Make You Nervous

tricking yourself into doing tasks that make you nervous

you know the situations. when you get wrapped up overthinking and suddenly, this seemingly easy task seems horrible and daunting. here are some tips to help you trick your brain into completing the action.

visualise success. imagine how good it will feel once the task is completed. this can boost your motivation and reduce anxiety.

pair the task with an enjoyable activity - for example listening to your favourite music or having a nice cup of coffee while working.

promise yourself a reward for completing the task. it could be something small like a treat or a break to do something you enjoy.

tell yourself that you're just excited. you're challenging yourself. this positive gaslighting will help you feel more positive about your nervous energy.

❤️ nene

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cleansecret

7 months ago