Hello and welcome to my blog! Today I finished a challenge on how to fix your sleep schedule. However, I don’t feel like I fixed it. Maybe because it’s Ramadan and I’m getting tired during the day and napping, then not being able to sleep early at night either because my son gave me trouble sleeping or because I was too awake to sleep having napped during the day.
The bottom line is: my struggle with sleep wasn’t solved in 21 days. They say the chains of habit are too light to be felt until they’re too heavy to be broken. I believe they can be broken, but this habit will need a bit more time and effort. Maybe after Ramadan, I’ll reset the challenge and do it again.
How to fix your sleep schedule challenge:
Put your phone away so in the next morning you have to get out of bed to turn the alarm off
This is something I need to do every night. I only did it on the 1st night of the challenge. I spend 1 to 2 hours on my phone in bed at night. I’m currently in bed on my phone.
Turn off all of your screens 1 hour before bed to get your brain ready to sleep.
Before Ramadan, I would watch my TV shows at night, from 10pm to 11pm usually, and I would sleep poorly. On the nights I was too tired to watch, I slept earlier and slept better. During Ramadan, I wasn’t watching any movies or TV shows, except for The incredibles 1 and 2 that I watched during the day with my son, and the movie Three weeks, Three kids that I also watched during the day because I was bored and tired but didn’t want to nap. It wasn’t Ramadan yet on this day but I didn’t watch on my laptop at night.
Reward yourself with a tasty breakfast so you have more motivation to wake up early.
I’m trying to remember what I ate (the 1st week of this challenge was before Ramadan as today is the 15th day of Ramadan). I think I made crepes.
Shower at night, a hot shower or bath will help you to relax before bed.
Try to wake up at the same time every day, consistency is the key.
I don’t see how this challenge is for day 5 but since March, I’ve been putting an alarm at 8 am.
After dinner put your cozy pajamas on, journal, read a book and prepare to relax and let your mind unwind.
I don’t journal much, except for the Sunday reflections, but I did read.
Drink lots of water after you wake up, you’re not going to feel too tired throughout the day.
I drank lots of water at suhour on day 1 of Ramadan.
Try to eat dinner early, since you’ll digest your food earlier, your body can focus on getting the restful sleep it needs.
Well, it’s Ramadan, so I ate iftar at 7:30, which is I guess early for dinner? I slept at 9:30 pm.
Have a quick morning workout/run, this will help you feel energised during the day and sleepy when you should be going to bed.
I exercised in the morning.
Meditate before bed, it’s relaxing and stress reducing.
I did. It was relaxing. I haven’t been meditating often the past month but I definitely need to reincorporate it into my routine.
Open the windows when you wake up and let the sun rays touch your skin.
I often open the curtains when I wake up and sometimes open the windows, unless it’s really windy.
Pre-plan your activities tonight and also your to-do-list for the next morning.
I do this every night anyway so it wasn’t a problem.
Listen to your favourite playlist after you wake up to put you on a good mood.
Set a reminder that will alert you 30 minutes before it’s time to go to bed.
I did. I don’t feel it had much of an effect though.
Expend energy during the day so you feel tired at night.
That is something important I learned a long time ago, that if you don’t burn energy during the day a.k.a. By being a couch potato, you’ll have trouble sleeping at night.
Stop drinking water 1 hour before bed so you don’t have to wake up during the night or get up as you’re trying to fall asleep.
I have trouble drinking water anyway so that wasn’t a problem. I drink about half a liter of water a day. Sometimes 1 liter when I try really hard.
Make your bed after waking up so you won’t be tempted to go back there.
Also, something I do everyday but I haven’t been doing it much in Ramadan due to being too tired.
Listen to light music before bedtime, this will help you to sleep soon.
I listened to podcasts and a meditation session.
After waking up head straight up to the bathroom to wash your face or have a nice shower.
I wash my face and blow my nose and gargle my mouth as soon as I wake up on most days. It’s sunnah.
Eat food with magnesium (like almonds, peanuts and pumpkin seeds) and zinc (mushrooms, kale, chickpeas) to improve your quality sleep.
I didn’t because out of these foods, I only have peanuts and I forgot to eat peanuts.
Get fresh air when you wake up, refreshes your thoughts and helps your brain clear out in the morning.
Does dropping my son off to camp count?
To do this challenge, go to: https://21dayschallengeapp.com/app/challenge
Sleep is a complex issue and doesn’t fix itself overnight. Before I got married, I used to wake up at dawn everyday and stay up. Then I’d nap at noon and at night I’d sleep early. There were a few nights when I couldn’t sleep because I was anxious or because I had a lot of studies but mostly I slept well.
Getting marrued and becoming a mother ruined my sleep. 1st, I started staying up later because my husband stayed up late. Then when I was pregnant, I had to get up and go to the bathroom 7 times at night. Then my son came along and I don’t think I slept well until he started school 4 years later. Waking up early and going to school made him tired he went to sleep early. I started going to bed earlier too, but not always. Then came the corona virus and schools were out and so was our sleep schedule.
Lack of sleep makes me cranky and affects my concentration and memory. That’s whay I wanted to fix my sleep schedule and hopefully, my son’s sleep in the process (he goes to sleep between 10 and 11 pm despite all my efforts to get him to sleep earlier).
I even have a whole board on pinterest dedicated to sleep. I’m yet to read the pins on it or even apply the few pins I’ve read.