No one ever teaches us how to control our attention! That’s why we made Dr. K’s Guide to ADHD and Doing Stuff, so you can focus on the things you want to:
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#sleep #mentalhealth #psychology
I stay up till 4 am and wake at 3 pm
slept less the 7 hours for the past two days, thanks for the tips!
Why should you fix your sleep schedule?
The most common factor in mental illness is sleep disturbance, since it might be because it is when the body can repair itself.
It also allows you to have more control over your life, spend more time on things you should do over things you want to, and so much more. Carpe diem (seize the day)
1. Use fatigue as your gravity to falling asleep, waking up at a regular time with an alarm on full speakers outside of arm’s reach, maybe requiring you to stand up, can be outside of your room with an open door.
– Since it is easier to wake up when tired, than to sleep when you are energised. You can focuse on making your wake up time regular, and the bedtime will come in turn. You will have to deal with 48-72 hours of rough wakeup, but think about your future with a better sleep schedule.
– When going back to bed, ask yourself if fixing your sleep schedule matter more to you than your desire to get sleep at the moment.
2. Avoid screen time and blue light 2 hours before sleep.
– Place your phone out of easy reach, in another room. Consider getting a landline if you regularly get calls and an alarm clock if you use your phone as you alarm.
– This inhibits melatonin production,
3. Consider utilising a bedtime routine to become consistent.
– You can do chores, prepare for the day ahead, journal, habit track, read, meditate, do yoga, stretch, develop a self-care routine, and read (he says e-ink is fine, but imho, try not to use the brightness option, and have warm lighting in your room).
– He also says exercise but I would recommend finishing 2 hours before exercise so your body has time to relax.
the tired but wired thing is so real. I started using kind patches at night and it made winding down feel less like a fight.
But what when someone can’t stay wakeup for full day or simply he can’t survive the day 😢