Ur The Boii Of My Dreams - Clairo

How to Fix your Sleep Schedule

We’ve all been there. You’ve been pushing back your bedtime for an entire week and now you feel exhausted and you don’t think you can function as well as you normally could. You just want to get enough sleep again, but how?

Make small changes

It’s a lot easier to push back your bedtime than to push it forward—but it’s not impossible. You just have to take it step by step. Go to sleep 15-30 minutes earlier every night until you reach your desired bedtime. You could try going to sleep much earlier than your regular time, but according that doesn’t usually work out. If you’re waking up later than you want to, you might also want to try waking up 15 minutes earlier each morning until you get up at the desired time.

I remember there was a week this semester when I went to sleep at 1am for several days in a row (I usually sleep at 11). I was sleep deprived and exhausted and I tried to sleep at 8 to catch up on lost sleep, but I couldn’t. I just laid in my bed for an hour until I gave up trying to sleep and decided to work on some homework until I felt sleepy again. What I should’ve done was go to bed 15 minutes earlier each night until I could go to sleep at 11 again.

Adjust exposure to sunlight

Exposure to adequate amounts of sunlight is key to helping our bodies maintain their circadian rhythm, which is the process that regulates our energy levels during the day and tells us when to be awake and when to go to sleep. Sunlight helps our body produce optimal levels of melatonin, a hormone that makes us feel sleepy at night. Studies have shown that people get better quality sleep in the summer because there is a greater exposure to light.

That being said, you should expose yourself to more light during the day to get better sleep at night. This might mean waking up earlier so you don’t miss hours of sunlight in the morning.

At night, you should reduce your exposure to any sort of light - both natural and artificial - so that your body knows it’s time to not be awake. I personally turn down the lights (and only have my fairy lights on) after 10:30 pm. When you’re trying to get back into your desired sleep schedule, you could aim to turn down the lights 30 minutes before your desired bedtime for that day.

Don’t eat too close to bedtime

You should wait 2 - 3 hours between dinner/your last meal and bedtime. I would talk about how studies show that eating too close to bedtime can possibly damage your health, e.g. causing reflux when you’re lying down, but that’s all been said before. The only thing I’d like to reiterate is that you sleep better when you wait after you eat. But as for my own logic on why you shouldn’t go to sleep when you’re full…

When you wait a few hours after you’ve had your last meal, before you go to bed, you won’t go to bed full, meaning that in the morning, you’re likely to be hungry. I don’t know about you, but I can’t go back to sleep when I’m, like, starving, so being hungry when I wake up causes me to resist sleeping in.

Don’t sleep in

You would think that sleeping in is, in fact, good for catching up on sleep. In reality, it doesn’t make you stop sleeping late, since you’d probably still spend the same amount of time awake. Instead, once you wake up, you should stay up, and don’t go back to sleep. You’re likely to get sleepy at an earlier time, and this will help you push forward your bedtime.

Resist napping

Resisting naps also has a similar logic to not sleeping in. If you take a nap, you’ll feel more energetic and night, and you might not be able to fall asleep as soon as you wanted to. If you resist taking a nap, however, you’ll be more tired at night, and you’ll fall asleep more easily.

Be strict with yourself

Finally, the key to having a good, consistent sleep schedule is to be strict with yourself. Don’t let yourself stay up for just 5 more minutes because you still have a ‘small’ task to take care of. When it’s time to end the day, end the day.

Maybe it’s hard for you to be strict with yourself since you can’t justify going to sleep over completing whatever task or responsibility you have left. Well, here’s my logic:

You could stay up 5 more minutes and risk extending that to a few hours or so in attempt to finish something. There’s no guarantee that you’ll finish it, and you might just lose all those precious hours of sleep for nothing, since you’ll wake up in the morning tired and unable to effectively do the task you wanted to do; or

You could stop everything you’re doing and sleep on it. You wake up in the morning feeling refreshed and clear-headed and ready to tackle on your tasks for the day. You find a new way to think about the task you were stuck on, and you finally solve it in less than half an hour.

I do realize that this only applies if the task isn’t super urgent. Let’s say you have a project due 11:59 PM and you’re rushing to finish that. In this case, the core problem is probably something else: an inability to manage your time, or procrastination. If that’s the case, you might want to check out my posts on how to beat procrastination and how to create an efficient (revision) schedule. The latter post is tailored for exam preparation, but the main ideas are the same for general scheduling (there’s a recap at the bottom if you just want to know the main ideas).

Additionally, you might wanna check out my post on my night routine.

And that’s all I have for you today! Hope this was helpful, and if you have any questions, feel free to drop me an ask or message me. Have an awesome day :)

다만 행복만을, 또한 모두에게 위로들을- 현우

me vibing to spotify user zi, girl it's okay you are valid

Having a traumatic childhood means you cannot talk even objectively about your basic foundational experiences without it being "venting", even if you're not actually venting. You just straight up have a huge chunk of your life you can't talk about, full stop, without it being trauma dumping.

And it not being socially acceptable to talk about your own childhood is super alienating. Sometimes people want to know why, and any answer you can give them is going to be off putting.

It's to the point I get irritated when something I said is framed as venting when I'm literally just talking about my life experiences, doing my best to keep emotion out of it.

Reasons I believe my friend is secretly some kind of deity

1) First time we spoke was a week after the beggining of freshman year she summed up my entire character and most of the events of my life Sherlock style. I asked her how the hell she knew all that. She just shrugged and said she figured out our entire class already.

2) The one time we had religion class instead of ethics she listened to the teacher for a few minutes, laughed and told me:

“Humans have wished to be gods so much they’ve forgotten they have to ability to create them. Imagination has truly suffered from this ‘monotheism’ stuff.”

I was confused and asked her if she was an atheist. She rolled her eyes and said:

“Oh I believe in god alright. I just don’t think the bastard deserves to be worshipped.”

3) Out of nowhere she gave me this advice:

“The only truth a liar ever told was that lies weren’t going to save you. Don’t become the liar who has to pass that wisdom on, because they speak from experience.”

4) To this day, she has one of those old-timey phones with buttons she only uses to ocassionally call someone. When I asked her why she never got a smartphone she got pouty:

“I hate social media. On Facebook they talk a lot but never say anything. If I wanted to listen to people moan about their problems and ask for help they don’t expect I’d listen to their prayers.” (Notice the choice of words)

5) I noticed she was stiff and I offered her a massage since I’m really good at it but when i started kneading her back I swear to this day those were not muscles I felt. I asked her what she did to turn her muscles into rocks covered with a thin layer of skin and she kinda froze then shrugged and said she was just really, really stiff. My hands hurt after ten minutes when I can usually go for an hour. Next time I offered she seemed surprised and laughed. She still has rocks for muscles.

6) We were having a debate over the way neural pathways are formed (I study biology and she forensics) and I jokingly asked if I could have her brain for study when she dies. She laughed.

“Sure, if you find a way to kill me you can have it. I’m actually curious what you’re gonna find.”

7) One time she was tired and miserable and I tried to comfort her. We both have really dark sense of humor so I told her she could scare the dead out of their graves with that glare. She told me the dead can’t come back and I rolled my eyes and said 'obviously’ but she continued:

“When you die you descend to the underworld with nothing to lose. To keep you, they give you something to lose. When you want to return, they will demand it back. That’s why nobody ever leaves. The only way out is to never enter.”

8) One day she just came up to me with a disappointed look on her face. When I asked her what was wrong she was quiet for a few seconds and then just told me:

“Betrayals committed in good intentions are still damning. Just… keep that in mind.” Then she left and didn’t speak to me for three days. I still don’t know what she meant but even three years later I haven’t forgotten it.

9) We were casually sitting on a bench when, out of nowhere, she asked me: “Is it just me or have humans gotten dumber? Or have they always been this stupid and I just haven’t been paying attention?”

10) She asked me if I ever wondered what it was like to die. I said no but told her I would tell her when I found out. I meant it as a ghost joke but she smiled at me and said:

“Great. I’ll wait for you to come back. Maybe you’ll even remember me.”

In conclusion, she is some kind of low-key god and she lost her faith in humanity even before we lost our faith in her but she’s stuck with us because immortality is a bitch.

P.S. I just remembered her name is a variation on 'Eve’. Maybe I should reconsider my atheist status?!

UPDATE (Jan 9, 2019): Since people liked this so much I’m making it a thing. All I have about Eve can be found under #god goes to college

Call Me by Your Name (2017) dir. Luca Guadagnino

⭐️ RESET ⭐️

——————

- delete contacts you no longer speak to, old notes on phone, playlists you no longer listen to. 📱

- unsubscribe from podcasts, channels, music, remove apps & accounts that you no longer absorb. (replace these things with content the person you’re becoming would consume) 🎵🤍

- go through your wardrobe & create a donate, sell, & keep pile. don’t keep things you haven’t worn in months. before purchasing something, ask yourself if you’ll use it more than 5 times. for every item you bring in, 2-3 items should leave. 👚👙👟

- start adjusting your diet to fit your personal goals. remember that slow motion is better than no motion + discipline is necessary. don’t force yourself to get healthy / fit in one week this is a steady win - avoid burnout. writing your goals every week helps. ✍🏼🍳🍎🫐🥑

- practice detachment. i don’t mean from emotions & becoming ‘stoic’ but from materialistic objects, remove yourself from labels, become nothing so that you may become something. detach yourself from people that no longer serve you, stop dwelling on the past; there is only ‘right now’. detach yourself from the future, it is not promised & only creates anxious emotions. 🧠🫀🦶🏼

- learn to become comfortable with the uncomfortable. train yourself with breath work. I recommend pranayama, morning & night. I used to be anxious about anything that is ‘new’ until I started simply breathing properly & quieting my mind first thing when I wake up, I swear by it. 💆🏼‍♀️

- journal morning & night. track your mental + emotional patterns. write down why you feel a certain way & if you don’t know why, break it down instead of looking at the bigger picture. 📓

I could list more but I will end it here. There are levels to a reset. (lvl 1)

sending love and light to all. we got this, baby 💋

nawala ul8 bb boii zi ko huhu miss ko na makitang nakikinig siya sa exoooooo pls contact tumblr user @mochrone if u see him