Getting a good night's sleep seems like an elusive, unattainable goal, a myth created by doctors and parents to force you to put away your phone. However, from a soon-to-be high school senior, it's more than possible!
The first step is to decide what time you want to wake up, and what time you want to go to bed (yes, in that order). Use the website sleepyti.me, which will help you determine what time to fall asleep based on your REM cycles, in order for you to get optimal sleep and wake up refreshed.
Most experts state that it's important to fall asleep and wake up at the same time every single day, even on weekends, so your brain knows exactly when to start producing melatonin. At first, it's hard to make yourself get in bed at the same time nightly, but after a week or so, you should be in the habit.
Allow yourself at least an hour before bedtime to wind down and relax! Make time for something soothing that you look forward to, but (ideally) doesn't involve watching TV or going on your phone, as the blue light can affect your brain's melatonin-producing ability. Drink some hot tea while reading a book, journalling, meditating or listening to music. Take a warm, relaxing shower while playing your favorite playlist.
While you should keep time at night to do these activities, schedule something in the morning that's time-sensitive. This will motivate you to wake up on time, which will motivate you to fall asleep on time. For example, don't do your Spanish worksheet in the evenings, so that you have to do it in the morning before school, or only allow yourself to watch Youtube before 9:00 a.m. This sounds like a terrible idea, but I promise it is incredibly effective in the long run. Is it worth sleeping in if you're failing Spanish?
If you suffer from insomnia, you may be tempted to take melatonin supplements, but if it is at all possible, avoid prolonged use of these, as over time, melatonin supplements destroy your brain's natural abilities to produce the hormone and achieve REM sleep.
One trick is to breathe in for four seconds, hold your breath for seven seconds, and exhale for eight seconds. As someone who, until very recently, has had trouble falling asleep in less than two hours, this has helped me fall asleep in less than forty-five minutes!
Getting enough sleep is vital for your overall wellbeing, and should be a priority in your life. Don't fall victim to the toxic sleep deprivation culture - put yourself first, and work towards being well rested every day!
