Breaking the Cycle: How to Realign Your Sleep Schedule During Quarantine

WELL,
Btech student

As a btech student, I guess I am most eligible to answer this. Ruined sleep schedules are very common these days; one assignment can truly disrupt it. So, here’s how to effectively re-align your sleep schedule.

Understanding the Problem

First, let's acknowledge the common issue: during quarantine, many people, especially students, find themselves with erratic sleep patterns. If you are finding yourself waking up at 3-4 pm and struggling to sleep until 6 am, you’re not alone. This can be disorienting and detrimental to your overall well-being.

Common Causes and Solutions

Do you know why you can't sleep? Sometimes, it’s as simple as the timing of your daily activities. Here are some steps to help you get back on track:

1. Early Wake Times

If you plan to sleep until 4 am, aim to wake up between 10 am to 10:30 am at the latest. Avoid sleeping during the day as much as possible. This is crucial. When you start feeling lousy around 12 am, try eating one banana before bed. Bananas are known for their sleep-inducing qualities due to magnesium and tryptophan.

2. Identifying Underlying Issues

It's more than just a sleep problem. Sometimes, sleepless nights can stem from deeper issues such as:

Parental neglect or abusive behaviors Substance abuse or addiction Long-term trauma, even if you didn't realize it at the time Eating late and experiencing heartburn Worries and anxieties about school or personal matters

If you have doubts or concerns, it's advisable to discuss them with a healthcare professional. Sometimes, what appears to be a sleep issue might be a symptom of something more serious.

Medical Consideration

It's possible that you might have a condition called Delayed Sleep Phase Syndrome (DSPS), where the natural sleep-wake rhythm is pushed back by 2 to 6 hours. This condition is not unusual and can be managed. If you are stuck in a cycle of sleepless nights, discussing this with a doctor is a good idea to ensure all is well.

Note: If you find yourself stuck in a vicious cycle of sleeplessness, read my profile for a proven way to beat insomnia.

Proven Solutions for Better Sleep

Here are four positive actions you can take to start reconfiguring your sleep schedule:

1. Consistent Bedtime Ritual

Go to bed by 10 p.m. after a light dinner. Establish a consistent bedtime routine that includes mindfulness practices like asan (yoga) and dhyan (meditation). This helps signal to your body that it’s time to wind down and prepare for sleep.

2. Daytime Productivity

Stay busy during the day with productive activities that involve positive engagement with nature. This could include studying, outdoor exercises, or creative work. Active days can lead to better sleep at night.

3. Early Rising

Make it a point to rise early in the morning. Waking up with the sun can align your body clock and help regulate your sleep patterns over time.

4. Habit Formation

Consistency is key. Turn these steps into a lifelong habit. By doing so, you can break the cycle and develop healthier and more restful sleep patterns.

Conclusion

Reliably aligning your sleep schedule can have a profound impact on your overall health and well-being. It’s not just about getting enough sleep; it’s about improving the quality of your sleep and letting your body and mind rest properly. Don’t hesitate to reach out if you need further support or guidance. Remember, you are not alone, and many solutions are available to help you sleep better and longer.