motivatedhealthysuccess: Greetings, everyone! After I made a summer productivity masterpost, lovely
motivatedhealthysuccess:Greetings, everyone!After I made a summer productivity masterpost, lovely @strivingforthatmd asked me how to manage her sleeping schedule when working 3rd shift - which is from 10 PM to 8 AM. I decided to make a masterpost for her and for everyone who’s struggling, even with going to sleep “normally”! <31. GOING TO SLEEP AFTER EVENING ENDSThis first “section” is about regular sleeping schedule, when you don’t work late at night and you are at home from 6 - 8 PM (or earlier.) It also contains everything you should do before sleep to be ready for next day.Goal is to be in bed 15 minutes before you wanted to + (at least) 8 hours before you want to/need to wake upAS SOON AS YOU GET HOME:Hang your outwear on a rack and place your shoes where they are supposed to be Unpack your backpack/purse Clean your shoes, if they are dirty (they are, so please, do that)Pack everything you need for next day, including snacks and water bottle + other essentials!Check if everything is packed + place your bag near your door, so you won’t forget it in the morningDo your homework/work + study or do anything that’s due next dayDO FEW THINGS YOU’LL APPRECIATE NEXT MORNING:Take care of your body + take a showerTake off your makeup!Dine Check out weather forecast + prepare two versions of clothes for the next day (if weather won’t turn out they way it was supposed to)Find a 5 min. breakfast recipe, write it on a sticky note and place it on the fridgeWrite a to-do list for next day, here (have fun!)Check out your social media for 10 min. and then turn down all of your electronic devices + don’t forget to charge them!Set 2 alarms for the next morning, just in case you won’t wake up for the first timeBEFORE YOU GO TO SLEEP:Tip: Your room temperature should be around 17-21°C, which is 64-70°FRead for 15-20 min., to stimulate your mind - it will help you to fall asleep!Go for a quick walk, or do some yoga, to increase your blood flow + also very helpful when falling asleepColour the antistress mandalas (download here!)Write down one thing you’re grateful for today + benefitsEat a banana or drink a glass of milk, no jokes, it actually really, really helps falling asleep!Check your alarm and put it across the room, so you will have to get up to turn it down in the morningListen to white noise, it’s really soothing music that calms you downTurn down all the lights, sleep in the absolute darkDrink a glass of water, so you won’t be dehydrated in the morning + prevents headacheRub lavender oil on your wrists and neckDon’t drink any caffeine! + be sure to check out thisTake a deep breathe, lay down and try to fall asleepWHEN YOU CAN’T FALL ASLEEP:This is general for every section, so please, read this one! <3Visualize a peaceful, restful place, close your eyes and imagine a place that’s calming and safe. Concentrate on how relaxed this place makes you feel.Try not to get out of bed, when you can’t asleep, unless absolutely necessary. If you can’t fall asleep for more than 35 minutes, get up from the bed and drink chamomile tea, ice cold water or hot milkChange to more comfortable clothesBraid and unbraid your hairStand up and do some stretch or easy workout moves - such as squats, jumping jacks or lungesTurn on white noise, again Don’t turn on your electronic devices!Probably the easiest thing you can do is just get up and put some socks on. It sounds silly, but when you’re about the fall asleep your body redirects blood flow to your hands and feet. When those extremities are warm, it increases blood flow and makes it easier to fall asleep. 2. GOING TO SLEEP WHEN OTHERS WAKE UPIf you work a night shift/put an all-nighter - basically, didn’t sleep all night and you have the day to rest, it isn’t that bad (worse comes, when you need to be productive for the rest of the day, but we’ll talk about it later). Here’s what to do!WHILE YOU WORK/ARE UP AT NIGHT:Don’t drink any caffeine, because you won’t be able to fall back asleep during the daySnack, but snack healthyDon’t take naps, because basically, it’s almost the same thing as caffeine - if you need to sleep, go to sleep, not just “take a nap”Splash cold water on your face, to keep yourself more refreshedDon’t have your makeup on, if not necessary - make your skin breathe a little bitIf possible, listen to some music with tropical vibes - refreshing, as wellKeep flowers/succulents near you, I don’t really know why, but it’s nice ideaStretch a little bitKeep yourself hydrated!RIGHT AFTER YOU COME HOME:Hang your outwear on a rack and place your shoes where they are supposed to be Unpack your backpack/purse Clean your shoes, if they are dirty (they are, so please, do that)If you need to go somewhere during the day, pack everything you’ll need, including snacks and water bottle + other essentials!Check if everything is packed + place your bag near your door, so you won’t forget it in the morningBEFORE YOU FINALLY GET THAT SLEEP:Eat breakfast, as on normal day, to make yourself full while restingTake care of your body + take a showerTake off your makeup!Change to something comfortablePrepare clothes, if you’ll need to get out of the house laterMake it dark in your room, to make yourself feel like it’s night + you can use any other tips and tricks listed in first section (as samely if you can’t fall asleep) ^^Set your alarm at the time you need to wake up - if you need to go somewhere during the day, make sure you wake up in advance, or 9 hours from when you hit the bedWHEN YOU WAKE UP AFTER 9 HOURS AND IT IS ALREADY EVENING:Don’t go back to sleep immediately, actually try to follow “normal” study schedule, that’s explained above, in first section!Make sure you’ll done everything you need to for next day!Eat something good?3. IF YOU ARE PRODUCTIVE 24 HOURSGET HOME - READY FOR A DAY:Pack e v e r y t h i n g you’ll need throughout your day + don’t forget foodGrab a water bottleIt can get gold, so don’t forget a sweaterListen to something motivational before leavingDon’t drink a caffeine, because you’ll feel more tired during the day or night!WHILE YOU’RE A NIGHT OWL:Follow the tips to keep yourself refreshed, that I listed in the upper second section!AFTER YOU GET HOME:If you come in the evening, follow the tips from the first section of this masterpostIf you come in the morning, try using the second section which you can find aboveIf you still ask yourself, ‘Why should I get better/more sleep?’, here’s the answer. No, you don’t have to sleep 8 hours, it depends on the person - you need to make your schedule for yourself!Owners of Masterposts + Linked Videos: @hermionegoals , @scholarlysquad , @just-another-blogging-recoverer , @look-like-mona-lisa , @studying-reference , @studylikeadoctor , @aetna , @studyign , @areistotle , @studiyngI hope you found this helpful and you’ll sleep better for the rest of your lie!Love, Sim. <3 -- source link
#sleep