One of the main advantages of going to school is having almost three months of vacation in the summer. During this period, schoolchildren get into the habit of going to bed late and getting up later in the morning, as there is no alarm clock to remind them to get up to take the bus. However, once you have to go back to school and get up in the morning, it's important to start preparing your body for it. By giving yourself time to slowly get used to it, you can make the transition much easier to start the school year on the right foot.
Part 1 of 3: get to bed earlier
Step 1. Gradually readjust your sleep hours
If you've made a habit of going to bed at midnight, you're probably going to have a hard time going to bed all at once at 8 p.m. Instead, try going to bed at 11 p.m., then 10 p.m., etc. You are probably going to need to continue for several days or weeks before you change your body's natural rhythm. It is therefore important that you start to get your body used to it two or three weeks before the start of the school year.
Give your body and mind plenty of time to recover from summer. Do not try to resume your pre-summer habits two days before the start of the school year. You haven't become a moth in 24 hours, so don't expect to be up early overnight. It is going to take a while for you to readjust your internal clock, so you should start two or three weeks early
Step 2. Determine your sleep needs
Depending on your age, you will have different needs. Children between six and thirteen should sleep between nine and eleven hours a night while adolescents between fourteen and seventeen should sleep between eight and ten hours. Young adults between the ages of eighteen and twenty-five should sleep between seven and nine hours.
Step 3. Exercise every day
Regular exercise is a great way to burn off your energy and get a good night's sleep. It may also help you fall asleep faster at night. Studies have shown that people who exercise at least 150 minutes per week feel more alert and energized while awake.
In addition, if you exercise at night, you may feel more tired and fall asleep faster. Try to do it in the morning or early afternoon and devote your evenings to more relaxed hobbies, such as reading
Step 4. Avoid caffeine during this adjustment phase
In addition to preventing you from falling asleep easily, it can disturb your phases of sleep. By avoiding this substance completely, you can have a deep, restful sleep that will help you achieve success in your day. If you don't want to stop using it altogether, you can at least avoid drinking it at least six hours before going to bed.
Step 5. Avoid electronic devices in the bedroom
This means: no phone, tablet, TV, etc. These devices send light into your eyes and it has been proven to prevent your brain from resting. Sunset tells your brain that it is the end of the day, which is why you need to continue down this path by turning off electronic devices. Plus, the darkness in the bedroom makes your brain think it's time to go to sleep.
Step 6. Invest in a white noise machine
There are also free smartphone apps that can play white noise, but you still need to make sure they work without turning on the screen! Your brain needs stimulation, and it can be difficult to tell it to rest at night. A white noise machine can give him this kind of stimulation in a gentle and calm way. It also helps to hide disturbing noises that come from outside the bedroom and that can prevent you from sleeping. You can try different solutions to find one that suits you, for example the sound of a thunderstorm, a campfire, the rainforest, etc.
Step 7. Lower the temperature
You will have a hard time falling asleep if you roll over and over in a warm bed. When your body temperature drops, your brain realizes it's time to sleep. The best temperature in the bedroom is between 15 and 20 ° C. If you can't adjust the temperature yourself, try installing a ceiling or floor fan to achieve the same result. It can also produce soothing white noise.
Part 2 of 3: wake up earlier
Step 1. Set the alarm earlier and earlier
Just as you want to go to bed earlier and earlier, you should also apply the same method for waking up. Wake up an hour earlier each time.
Even if you really want to turn off the alarm and go back to sleep, don't. It will be more and more difficult for you to wake up in the long term
Step 2. Expose yourself to bright light
As soon as you wake up, look at a bright light. This tells your brain that it's time to get up and you are going to feel less muddy. Open the curtains, turn on the light and go out if possible. The bright light will wake you up and it might even put you in a good mood.
Step 3. Make your bed as soon as you wake up
It's a very simple thing, but a lot of people don't. This allows you to feel like you have accomplished something first thing in the morning and in the evening you will go to bed in a well-made bed. Start doing it now and it will become a habit.
Step 4. Drink a full glass of water
Your body can become dehydrated overnight and this can cause you to feel more tired in the morning. By taking a full glass of water as soon as you get out of bed, you can rehydrate and top up with water to keep you feeling less muddy. Cold water can also raise your adrenaline levels, which helps you stay awake.
Step 5. Listen to music
If you are immersed in the silence of the morning, it is going to be difficult not to fall asleep again. It is not necessary to put on a catchy music with the volume at full blast. Instead, choose something cheerful with positive lyrics to help you move from being a zombie to being a human. Prepare a playlist on your phone that you can listen to every morning.
Part 3 of 3: start the day on the right foot
Step 1. Eat breakfast
If your blood sugar is too low, you won't have energy. Eating a hearty breakfast in the morning gives your body the energy it needs.
Try to eat healthy, nutrient-dense foods to get stable energy levels. You might want to eat some sugar-filled cereal and pastries, but your energy levels will suddenly drop by mid-morning
Step 2. Stretch
Get your body moving in the morning, however you want. If you have the time to exercise, do it. If you don't have the time to fully exercise, you could also get away with some stretches. By moving and stretching your body, you can activate your heart which will bring more blood to the brain. You may also make more endorphins, the chemicals that make you feel good and that exercise helps make.
Step 3. Avoid daytime naps
You are likely to feel a little tired during the day, which is normal, especially as your body adjusts to this new schedule. However, even if you feel tired, you shouldn't take a nap. If you sleep during the day, it will be even more difficult for you to fall asleep at night and you will have wasted all the efforts you have made to wake up earlier.
- If you find that you always set the alarm later while you're half asleep, try setting it further from your bed. If you have to get up to go and turn it off, you're already out of bed and you've done the hard part!
- Make yourself a quick and easy breakfast the night before. If you don't have much time, it can be easy to skip this meal, but as they say, it's “the most important of the day”.
- Also prepare your clothes and equipment the day before. If you have everything ready when you get up, you will feel less stressed and save time.
- Don't change your new sleep habits over the weekend. If you go to bed or get up late, you're going to compromise your efforts during the week.
- You may be able to sleep better if you shower before going to bed.
- Keep all unnecessary electronics out of the bedroom.