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prettieinpink · 3 months

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can you give some tips on fixing your sleep schedule?? i'm in my summer break and i need to fix it in two weeks for school 😭

FIXING YOUR SLEEP ROUTINE

ADJUST YOUR BEDTIME BY 15-30 MINUTES EARLIER PER DAY, until you get to your ideal bedtime. This helps the body to readjust and start feeling tired at your bedtime.

That being said, you also have to re-establish the time you wake up. It is much easier to go to bed the earlier you wake up. Your body may start feeling tired earlier, as more energy is expended in the morning.

CREATE A BEDTIME ROUTINE. Have a time in which you start your bedtime rituals, which can be anything as long as they are not physically or mentally exhausting. It is best to keep your evening routine simple, as you don’t wanna overwhelm yourself right before bed.

AVOID CAFFEINATED DRINKS AND SUGARY FOODS BEFORE BED. These foods and drinks should be consumed at least 4-5 hours before you go to bed. Caffeine will delay your body clock and sugar can disrupt your sleep.

LIMIT NAPS, or just don’t nap at all. Naps are fine in general, but if you want to change your bedtime, it is best to avoid napping. If you do need a nap, keep it under 30 minutes and don’t do it after 2’lock.

GET SUN FIRST THING IN THE MORNING. When we seek natural light in the morning, it tells our internal body clock that we are waking up, and when done regularly, our bodies will naturally wake up at that time.

NO DEVICES IN BED. This can be a permanent rule if you want, but temporarily, do not allow any kind of devices in your bed. Regardless of how you want to use it. If you do need to use it, sit anywhere else but your bed. Even the floor! Avoiding devices while in bed will make it easier for you to fall asleep, as most of the time devices can distract us from some shut-eye.

PRACTICE GOOD SLEEP HYGIENE. I have a whole post on this, which can be found in my master list. Sleep hygiene is the practice of setting habits and rituals that promote healthier and better sleep.

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thinkpink212 · 4 months

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A Mini Guide To Better Sleep

According to Why We Sleep By Matthew Walker

Consistancy is key Try to create a pre-sleep routine and set a consistant schedule. This means waking and sleeping at the same time everyday (yes even on weekends). I personally set an alarm for when to start my skincare and overall unwind 45min before my bedtime.

The importance of movement Avoid excercising 2-3 hours before bed, but know that it is important to move your body - specifically 30min on most days. I find that 3 times a week, varying between swimming, yoga and gym reps keep me both strong, flexible and in shape.

Vices to Avoid Cafeeen, alcohol and nicoteen (or smoking in general) should be avoided 6-7 hours before sleep, for the simple reason that they interupt the REM sleep cyle. REM is where our body, mind and memory is rested and restored the most. Smokers also tend to exite the brain even though it feels like it's doing the opposite, and any withdrawl for a few too many hours always results in cravings that can cause frequent wake-ups (to smokers)

Not too much consumption Try not to eat too close to bedtime, as it takes the body a lot of energy to digest. Sleeping right after eating can cause stomech issues, indigestion and heartburns (and more). As for large amounts of liquids, it is best to avoid drinking too much before bed as it will wake you to urinate. I usually stop any water consumption 45min before bed.

No naps passed 3pm Streight forward, any naps after 3pm will make it difficult for most to sleep once night comes. For some it is as easly as 1pm, which is why many places have siestas where most people sleep after lunch, around 12. Napping is a great way to help regain some energy, especially when tired. Ignoring fattigue can also result in health problems later down the line, so if you feel tired, try to take a nap or go to bed earlier.

Before Bed - Routine Attempt to relax a few minutes before bed - I usually take off 30-45min to do my skincare, read, light cleaning and organizing. This is also a good time for you to write down any thoughts that may take up too much time before bed, listen to some relaxing music or podcast.

The perfect enviorment Allowing fresh cooler air into your room before bed can help your body temperature rise to the perfect degree for optimal sleep. This, combined with a warm bath before bed (30min before) can also be a great combination. Avoid bright lights (especially blue lights from screens) and consider investing in a good pair of sleep mask, earplugs if you are a lighter sleeper and blackout curtains. If you like background noise, look into sleep machines with a wide range of sounds to choose from to avoid having to use your phone.

Reading this book made me realize how little sleep we get, compared to how much we need for everyday, and more complex things in life. There are no downsides to getting more and better sleep, only a well rested body and mind - especially if you follow the recomended 8-10 hours. Happy Sleeping

#sleep routine #lifestyle #thinkpink upload #thinkpink moodboard #advice #sleep advice #insomnia #night routine

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o2studies · 5 days

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༻`` 22 Apr 24 — Monday 18/60

🧡 academia >> studied math for 2 hrs, did a good couple of past papers and think I did well on the class test!

🧡 physical health >> took a rest day

🧡 self care >> I'm trying to let myself rest more without the productivity guilt, I was on social media a lot less today

☀️ 7.20 🌙 23.55

Also:

Birthday girl!! She is 6 years old today!! And is well into her granny era 🧶

#o2life #o2studies #studyblr #dark academia #light academia #chaotic academia #student #study motivation #study inspiration #nodalchallenge #self care #physical health #academia #math #dog #golden retriever #studyspo #sleep routine

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yogadaily · 1 year

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(via YOGA (@best.yoga)-Thanks to @flexilexi_fitness's amazing infographic. We will have a better sleep ... - Hana.Fit || Curated with love by yogadaily)

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theunstuffedpepper · 5 months

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I had to come brag about our second sleep through the night with Derrick. I got almost a full 8 hours last night! I put Derrick down around 8:30p and woke a few times in the 2:00a and 3:00a hours expecting him to wake me, but he was fast asleep. Holden woke around 5:30a so naturally that woke me as well, but I got to stay in bed and doze until Derrick finally woke at 6:50 this morning. Mind blown. He’s 15 weeks today and I can’t believe how well we’re doing with our night time routine.

What else? I made a parent friend at the playground this week. I met another stay at home dad with a 10 month old little girl. We met up another day at the park and we’re going to meet up at the library for story time today. It feels kinda weird that it’s a dad friend rather than a mom friend, but for no good reason? He’s a totally nice guy and he and his wife have the same dynamic as us (wife breadwinner and husband caretaker) and they’re also new to the area. After I return to work hopefully B can meet up with him too.

B has been keeping busy building a new shed in our backyard. I’m doing the mom thing and feeling a little better about juggling it all, maybe because I’m getting better sleep. Does anyone else do laundry every single day, though? Cuz I’m doing laundry in some capacity every day and I can’t ever seem to get ahead.

B and I had a little date night at home the other night after the kids went to bed. We played scrabble and had a glass of wine and talked and made eye contact and it felt nice. Too often we end the day next to each other on the couch but both with our phones in our hands and the tv on. We’re gonna try to do that more often.

I’m going to get a haircut this afternoon and leaving everyone else home. I never spend any time away from the kids, really, and it’s so very needed. Afterward I think I’m just going to sit somewhere and eat a late lunch by myself and enjoy eating hot food that I didn’t have to cook at a normal, slow pace. It’s the little things.

#momblr #sleep routine #15 weeks postpartum #11172023

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scarefox · 1 month

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psychologist: for better sleep you gotta let your throughs flow as they come at least for 1 hour before bed, instead of suppressing them with distractions

me: oh no...

#psychology #mental health #sleep routine #healthygamergg

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sweetgirlblogger · 11 months

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dream girl morning routine

wake up and opening curtains for natural lighting whilst you repeat affirmations

morning meditation

play your favorite playlist

do skincare and take care of your basic hygiene (but make it ~pretty~)

drink cold water with lemon and honey 😋 i like adding extra lemon to mine

get dressed for the day and pack your purse

eat breakfast while planning the day

go for a walk

read

#self help #skincare #it girl #that girl #self care #sleep routine #morning routine #clear skin #workout #healthy #cool #pinterest #pink pilates princess #ethereal #fairy type #princess girl

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yeesiine · 1 year

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R.I.P to my unhealthy sleeping routine.

#unhealthy #sleep routine #messed up sleep schedule

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nostalgiaplayroom · 9 months

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sleepytime ask game (not mine)! tagging @lady-knightengale @pacigender and anyone else who wants to

#😴 bedtime #quiz game #sleep routine #bedtime #sleepycore #self care

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angelinoinprogress · 1 year

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List of things I need to sleep bc I’ve become

That bitch✨💖✨

Sleep mask-duh high priority, when I make money imma upgrade to one that has headphones attached

Special triangle pillow to promote good angle

Aircon on

Bed- took me long to get a solid bed with a frame. We still need a lil more investment but the canopy is cozy

Atlast the axolotl- as pictured above

Teeth brushed- gonna actually really invest in my dental care this year, I’ve wanted a waterpik for so long. Regularly brushing teef w good toothpaste, floss n mouthwash feels like a privilege. There’s been times without it

Weighted blanket- zzzzzzzzz adhd brain go sleep

Melatonin and antihistamine- im actually going to try to taper off onto more healthy habits esp after a sleep study! If u relate please get help if u can. Benadryl use daily has been apparently seen links to affect brain function n some studies even mention Alzheimer’s

Crystals n charm bags- won’t say much bc these have powerful intent potential but I like to think some can help w dreaming

Body pillow- yet to get an embarrassing dakimura but fuzzy pink cover is life

Liter of water next to bed

Desires to maximize ideal sleep space

Rem sleep stim device- lucid dream? Not entirely enough evidence for a device that consistently works

Supplements

Humidifier

Glow in dark stars

Night cream for face

#sleepingpills #deep sleep #sleep routine #sleep hygiene #axolotl buildabear #weighted blanket #adhd life

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viveura · 2 years

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The Benefits of an Evening Shower

There's nothing like warm running water to get your mind and body in the mood for rest. Here's why I take a shower every night, and the products I use.

#sleep routine #bedtime routine #wellness #beauty #beauty routine #chanel beauty #necessaire #ouai #self care #healthy living

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henjhie · 1 year

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Get your sleep back

; Opens a new tab

Sleeply!!

A solution of your problem on having hard time to get sleep at night. This is all natural and organic. It helps you get a good night’s sleep and keeps you calm and peaceful! In the morning you don’t have that foggy and confused brain.

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belong2human-kind · 1 year

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It's literally 4 in the morning in my country and I wont go to sleep because THE INSPIRATION KICKED IN after a WHOLE DAY of SUFFERING from my chronic allergy and sinus problems, so here I am, writing about them

#ezra bridger #sabine wren #ezra and sabine #ezrabine #sabezra #random inspiration #in the middle of the night #it's 4:30 am #4 in the morning #help my soul #i really need to sleep #sleep routine #messed up #star wars rebels

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o2studies · 2 days

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༻`` 24 + 25 Apr 24 — Wednesday & Thursday 20 + 21/60

🧡 academia >> studied for 2hrs 50, chem and maths, did a practice practical exam today and I felt fairly confident (I didn't look at the paper we did too closely before the test), I've almost finished going over all of my chemistry notes before I start trying questions

🧡 physical health >> Did some pushups and more pistol squats

🧡 self care >> drank some tea, water and hot chocolate, read more (The Perks Of Being A Wallflower by Stephen Chbosky), drew, listened to songs that fit my mood and let myself take a 'rest'

☀️ 7.15 🌙 22.20

-> the 'rest' was more music and social media because one of my teachers told us today that she's leaving this year for a job closer to home, and I'm actually very sad about that. She was my form tutor last 2 years and was supposed to take us back this year, and then again have us next year. She also teaches math really really well, she's so helpful and just geniuenly so nice and lovely. I will really miss her. And then one of my friends was saying how that's the second teacher they know and actually like that won't be teaching them next year whenever they were supposed to (there was so much more drama with teachers this year too...) and that they only didn't move school because they knew those teachers and the fact that they taught well. I don't know if A is considering moving next year now but they might be... And I don't want them to leave... We don't talk much outside of school but I've gotten quite close to them and they're a great friend and actually quite inspirational to me. I really respect them. Plus they're also looking to move to another country for uni so that's even less time I'll be able to spend with them before that happens...

#o2life #studyblr #dark academia #light academia #chaotic academia #student #study motivation #study inspiration #academia #math #chemistry #physical health #self care #bookblr #the perks of being a wallflower #nodalchallenge #sleep routine #o2studies

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cannibalgh0st · 2 years

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Got two new satin bonnets to sleep in! Already washed them yesterday so today was a bomb hair day!!! I already had one bonnet, but having 2 more really helps! Honesty taking care of my wavy hair more made me realize how big of a difference my hair is now...💖💫

*plus when I wake up my hair is so much softer and smoother!*

#funny because my mother had extremely curly hair! same with my grandma #and they used satin bonnets all the time!#i have wavy hair but im a mess and barely caring for it properly now #wavy hair #hair care #hair health #satin bonnet #bonnet #hair #hair stuff #sleep routine #2022 #summer #cannibalgh0st

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superhealthylifestyletips · 1 month

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Transform your sleep with our ultimate guide to crafting a relaxing bedtime routine. Say goodbye to restless nights and hello to sweet dreams!

#sleep routine #bedtime habits #sleep hygiene

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