It’s easy [+ common] to forgo any kind of sleep schedule during the summer — with no classes or exams early the next morning, going to sleep early + getting our recommended eight hours doesn’t seem so important when there are summer barbeques, outdoor concerts, camping trips, grad parties, ++ vacations to enjoy!
Unfortunately, there are many negative consequences from not getting enough sleep. Some studies even show that the effects of sleep deprivation are comparable to the effects of poor nutrition + lack of exercise! To avoid feeling constantly fatigued + slowing down your summer, here are some tips to keeping a sleep schedule over the summer —
1] SET A BEDTIME
Setting a bedtime for yourself is a key first step to maintaining a healthy sleep schedule. Late nights will happen — that’s a part of life, + especially a part of summer! But if you go to bed at the same general time a majority of nights, your body will begin to get tired at the same time + it’ll become easier to fall asleep early. When you get to bed early, you’ll eventually condition yourself to waking up early too, which will give you more time during the day to workout, run errands, work on passion projects, ++ spend time with friends // family. : )
2] TURN OFF YOUR PHONE
Turning your phone off or putting it on *do not disturb* mode will eliminate any unnecessary distractions keeping you from falling asleep. The same goes for all electronics, since prolonged exposure to blue light affects our levels of melatonin, making it harder to fall asleep. If you really can’t resist that pre-bed #inCHAARG Insta scroll-through, most phones now have a setting where you can set a certain time for your phone to display red light instead of blue light.
3] CREATE A BEDTIME ROUTINE
Besides simply keeping a consistent bedtime every night, you can also create a routine of relaxing yourself before bed, which will make it easier for you to fall asleep! Read a book, meditate, journal, color, light candles, or listen to calming music. Doing the same things every night to relax yourself will signal to your body that it’s time to go to bed + help you fall asleep faster.
4] SLEEP WHEN YOU’RE *ALIVE*
There’s a notion that we need to do as much as we can every day + night, ++ that we’ll *sleep when we’re dead.* But if we continuously neglect sleep, we’ll end up feeling constantly fatigued + drained, which is no way to enjoy life! We need to consistently give our bodies the proper amount of rest so we can enjoy every day to the fullest. Besides, with all those Booty Camp workouts coming up, your muscles will need time to recover every night so you can crush your summer FitGoals! : )
If you find it difficult to maintain a sleep schedule on a regular basis, the summer is the perfect time to start + see what works for you, although you’ll most likely need to modify your bedtime // schedule a bit during the school year. Life is going to have its unexpected sleepless nights [hello, late night bonfires!] but having a general bedtime routine will help you keep up your energy levels, feel your best, ++ stay healthy overall. : )
++Ashleigh Monaco [ashvm_inchaarg] // University of Iowa