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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be addicted to real dopamine

be in the present and notice those little things you never saw before, but that have always been there

experience new exciting things that bring you joy

love people, listen to them and create meaningful connections

make art and don’t label it as “good” or “bad,” just let your soul be free

stop scrolling on social media and start turning pages of an interesting book

do mindfulness meditation and feel your body and mind calming down

move your body, no matter how as long as you’re enjoying

listen to music that matches the moment you’re in

eat nourishing food, feel your stomach full without discomfort

get a good night of sleep and feel yourself ready for another day

6K notes View Post

cleansecret

8 months ago

🍂 School day update

It's the first day, it was fine. Not good, not bad. My 'best friend' was of course talking with the girl from her class she 'hates' and she was ignoring me. I hate her, ill just hang out with my cousin and my life long best friend and not that hoe

Tags

school self care healing self improvement self healing school system self worth

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cleansecret

7 months ago

Manifestation is instant, so when you decide you already have it or it’s done, it becomes true instantly, its true already. Now just let it unfold naturally and don’t contradict it or waver by looking for it, also don’t worry about how it’s gonna unfold just trust it is already unfolding the second you affirmed it. The “instant” just means it’s already yours the second you affirmed it, and it’s bound to happen any second now. Don’t pay attention to how long it’s taking because then you becomes aware of time, making it seem or manifest as it’s taking actual “time” this can make you think you don’t have it and have to wait for it. But the second you affirmed it and decided “yes I have it” whether you believe it or not it’s already yours and on its way to you. It could show up any second now because it was done the second you decided but even if you don’t physically see it even if a day (s) passed by you have to know it’s already done & yours, so don’t go back to looking for it or thinking you aren’t doing it right. It’s like ordering a pizza, once you place your order you know it’s done and will be delivered to you, you’re not gonna be calling them asking if they got the order, if they understand what you mean, did you order it right, or if they are already coming, or checking on it every 5 mins to make sure it’s coming, you simply know that it’s their job to take your order, make your pizza , and deliver it. You don’t ask them who’s making the pizza, how are they bringing it over and what route they are taking to your house; you simply know it will be delivered and you will eat your pizza.

xoxo, the cosmic angel ⭐️🪽

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cleansecret

7 months ago

me dreaming about the scenarios that WILL happen because it is divinely aligned for it to. my reality is simply a projection of my consciousness. everything is already working out the way it is supposed to. blessings otw.