Sometimes at university we can become a little bit nocturnal. Enough all-nighters partying or working for deadlines, and you might find yourself waking up at 4pm on the regular. Even if you don’t stay up late intentionally, insomnia can throw your schedule out of wack. Once your circadian rhythms shift, it can be difficult to restore them to their original state. But here are some strategies for how to fix your sleep schedule, so you can be a happy, healthy creature of the day.
Reduce artificial lighting
Light is one of the cues your body responds to in order to release cortisol and keep you awake. In other words, having lights on in the evening can trick your body into thinking it’s still daytime. Reducing the amount of light in your environment can help you wind down for an earlier bedtime.
Cut down on screen time
Just like the light in your room, the blue light from your screen stimulates your brain and keeps you awake. If you’re scrolling social media or watching videos, this is also engaging your brain. Putting your phone away in advance of when you want to go to sleep can help ease the process of settling down.
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Avoid naps
As tempting as it may be to nap when you’re exhausted, it will make it much more difficult to reset your sleep schedule. Experts have found that it is much easier to push away sleep than to advance sleep. Essentially, you’ll have an easier time holding out until the next evening than trying to fall asleep when you’re not tired. So, try to distract yourself or get some exercise if you begin to feel sleepy in the middle of the day.
Try melatonin
If these strategies aren’t working, it may be worth trying a melatonin medication. Melatonin is the hormone that brings about the part of your circadian cycle where you feel sleepy. You can pick one up at your local pharmacy, and your pharmacist will explain the dosage and when to take it.
Consult with a doctor
If you’re still struggling to fix your sleep schedule, it’s always worth going into your GP. They may be able to offer you advice based on your personal needs, or refer you to a specialist. Sleep troubles can have adverse affects on your health as a whole, so be sure and seek treatment if you need it.
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