For this week I wanted to focus on making a habit out of my sleep schedule! I mentioned in my last post that my goal was to go to bed earlier so that I could wake up earlier and still get a full 8-hour sleep so that I am energized and well-rested for the day.
To complete this habit I have started to put my phone away at 9:30 so that I have half an hour to an hour of downtime before going to sleep. It is important to get rid of my phone for part of my nighttime routine because going on your phone right before you go to sleep can actually increase your feelings of alertness by disrupting your production of the hormone that makes you feel tired called melatonin. I learned this from the article Can Electronics Affect Quality Sleep? | Sleep Foundation, and I implemented this habit all throughout the week. I found that by not going on my phone before bed, I fell asleep twice as fast as I usually do since I wasn’t tempted by my phone to stay up and keep scrolling/watching. By giving myself time to do other activities such as read before bed, I was also giving myself a break from the negative impacts of social media and allowing myself time to reflect on the day and unwind.
I have been waking up earlier too as I began working morning shifts this week and found that it was not as bad as I thought it was going to be since I was falling asleep earlier. The first few days were pretty rough since I wasn’t used to being up that early, but by the end of the week I was used to to time and felt a bit more secure in the routine. I have energy when I wake up, but it tends to decrease throughout the day and I get tired in the afternoon! By waking up at the same time every day this week, I have also found that my day is more reliable and consistent. I am more productive when I wake up earlier since I have more time in the day to get other tasks completed.
My mental health was improved by starting this one routine that will hopefully develop into a habit. I felt as though I was “waking up on the right side of the bed” this week, and didn’t feel grumpy and groggy in the mornings like I usually do. I also found that I had a more positive mindset throughout the day: I was excited to go to bed again that night!
TOOL: The tool that I have decided to use to help me through my Free Inquiry process is my planner which I use to stay on top of my assignments, plans and work. Habits take time and practice to develop so tracking my goals and organizing my steps to reach them will help me to succeed in my goal.
Sources:
Can Electronics Affect Quality Sleep? Sleep Foundation. (2022, April 1). Retrieved September 28, 2022, from https://www.sleepfoundation.org/how-sleep-works/how-electronics-affect-sleep
Featured Image: Photo by Kate Stone Matheson on Unsplash
October 4, 2022 at 10:06 am
Hi Lexi!
This is such a good topic as an intro to helping with mental health and wellness. I have always found that when my sleep schedule is well timed that I felt my waking life was more manageable and in order. I am curious if you have ever experimented with different amounts of sleep throughout different times in the day? We have heard the typical 8 hours a night rule, but I have found this schedule doesn’t work well for me. Do you typically do 8 hours or more or less and why?
October 4, 2022 at 10:19 am
Hi Jo!
You have brought up a very good point! Maybe for this week, I will try different amounts of sleep each night and track how I feel after each amount. I think this could be a really cool idea! Thank you 🙂
October 4, 2022 at 10:17 am
Hi Lexi,
I think that this is a great idea to put your phone away at 9:30 each night. Personally, I always use my phone right before bed even though I know this is probably not very good for me! It is great to hear about all the positive effects it had on your sleep schedule, mental health, and overall energy levels.
I am curious to know your perspective on reading before bed. I know that throughout my life my parents have always emphasized that reading before bed is good to relax, and help you sleep better. I wonder if this is just them telling me that so that I read more, or if it actually does have a positive, and different effect than being on my phone.
I think your topic is super relatable and important for us as university students! Looking forward to following you and your blog!
October 4, 2022 at 10:24 am
Hi Teagan,
Thank you! My parents also always told me to read before bed and I never listened to them till now! I think it is more about finding the best way for you to unwind before going to bed which is different for everyone. I definitely want to try other ways to do this and find the best way for me, but reading is a great place to start!