By Kelly Sanchez

Summer vacation is coming to an end. For many teenagers, this brings the same annual challenge before the start of the school year: fixing their sleep schedules.

Most adolescents like to stay up until “vampire hours” — late in the a.m. talking to friends, scrolling through social media, or doing anything but sleeping since they don’t have to worry about school. Others actually can’t fall asleep no matter how hard they try, thinking of what the future has in store, especially now that a lot of things are going on around the world. 

Nonetheless, now that school is just around the corner (even if it is virtual school for many), it’s a good time to start thinking about fixing one’s sleep schedule.

“As someone who struggles to fall asleep and wakes up through the night for no reason, this is tough,” said Daylin Delgado, a Miami Lakes Educational Center (MLEC) alumna and an Amherst College rising Junior. “My schedule is never “fixed” just adjusted,” she continued. 

One habit that someone — who is trying to fix their sleep schedule — should pick up is meditating. Meditating is a great way to unwind. Consider using an app or a device, such as Headspace, which specializes in meditation, to help.

It doesn’t take much to realize that exercise is the key to a happy, healthy life. But, according to experts, it promotes better sleep, too.

“Blogilates yoga stretches are my go-to,” Delgado said.

Another way to help fix one’s sleep schedule is by investing in incense. While incense has long been considered a traditional home fragrance method, it goes far beyond that. For many people, incense sticks are comforting, soothing, and even spiritual or therapeutic. It sets the perfect mood for going to bed. 

Good sleep is crucial to a healthy lifestyle, and another way to reach that point faster is with a good read. One thing to keep in mind, however, is that light, non-engaging books are the best way to help one relax. Otherwise, one might want to stay up finishing the book. 

Now, most people stay up scrolling on social media, and that’s a factor that is further contributing to mess up sleep patterns. As entertaining as scrolling through Instagram and Twitter is, exposing one’s eyes to blue light can actually prompt one to feel more awake. For this same reason, if you are a social media junkie and going to read as a way to facilitate sleep, a physical book might be the way to go. 

In the end though, what might work best is subjective.

“Everyone says to turn off your electronics, but if an old YouTube video or movie helps you sleep, then go for it,” said Delgado. “I like to watch Disney movies and shows I’ve watched a bunch of times for ambient noise since I know what happens and they won’t keep interested  enough to stay awake,” she continued.

Another way to fix the sleep pattern and start going to bed earlier is taking a shower — yes, a shower. Research shows that taking a hot bath or shower, preferably an hour or two before bedtime, can help people fall asleep faster — try it out!

Routine is good for the human body. Constantly adjusting to fluctuating bed and wake times creates a problem in one’s body when it comes to falling asleep and waking up. Above anything, have patience.

“My rule of thumb is to not [to] force myself to fall asleep early unless I’m really tired. If I’m waking up at 8 a.m. then 2 a.m. is a good point since it’s about 6 hours of sleep,” Delgado said. “People always think fixing your schedule is going to sleep at 11 p.m. and waking up at 6 a.m. like a machine. It’s more about finding consistency and a good comfort zone where you’re feeling rested but not stressed about sleeping,” Delgado continued.

Last but not least, comes one of the best remedies to fixing one’s sleep schedule: easing one’s worries. The bedroom is not the time or place to be worrying about everything that has to be done the next day or even the current situation of the world. Don’t stress before going to sleep — any worries will be the next day’s issue to resolve.