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10 tips to fix your sleep routine after a major life event

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10 tips to fix your sleep routine after a major life event

A major life event can take a toll on almost anything – relationships, diet, daily routine, and definitely sleep. The end of one can be even worse, as you’re stuck with bad habits that have become second nature in your life. After spending my last two years of college sleeping only three to five hours a night, I knew it was a system I wanted and desperately needed to fix.

Sleep plays a vital part in our lives. Lack of sleep can lead to depression, anxiety, unhealthy eating habits, dark circles, and poor health. In extreme cases, sleep deprivation can cause hallucinations and heart disease, according to WebMD. Here are 10 ways to fix your sleep routine and get your life back in control before it’s too late. 

1. Put your devices away

An article from Sleep.org explains how a blue light emitted from laptops, computers, phones, tablets, and even game consoles can reduce your body’s natural melatonin and trick your brain into thinking it needs to stay awake. Don’t stare at any digital devices at least 30 minutes before going to sleep.

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2. Take melatonin supplements or drink tea

A natural solution to induce sleepiness is melatonin or noncaffeinated tea. Anywhere from 2-12 mg of melatonin can be taken at bedtime, but consult a doctor to be safe. Melatonin is naturally produced in our body as a hormone that controls the sleep cycle. Chamomile tea, often nicknamed the “sleep tea,” is another natural solution to bring about drowsiness. A cup daily before bedtime can relax the mind and body.

3. Have “me-time”

Instead of spending your last 30 minutes before bedtime on a device, take the opportunity to pamper yourself and de-stress. Apply a face or eye mask and lay down with a cup of tea. Avoid strenuous activity or overthinking. No matter how the day went, be thankful and forget your worries to savor this moment. You deserve it! Taking the time to switch from work to relaxation mode can help prepare you for sleep and reduce stress.

4. Tire yourself out

If you have a ton of energy around bedtime, try tiring yourself out during the day. One of the best ways to exhaust excess energy is to perform any form of exercise (my favorite is swimming.) A 2013 poll from the National Sleep Foundation found a positive correlation between exercise and a good night’s sleep. Don’t overdo yourself; if you’re not used to exercising, start with a 10-minute walk and slowly work your way up. A little exercise can make a huge impact on your sleep quality.

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5. Resist the urge to nap

A nap can be extremely tempting during a long day and is probably the cause of most ruined sleep cycles (including mine.) I repeat. Do. Not. Nap. As heartless as it sounds, a nap afternoon can disrupt your sleeping pattern and cause you to go to bed at an unideal time. A 30-minute nap can quickly turn into a three-hour nap. Break the cycle and resist the urge by going outside or planning an event with friends to keep you occupied and your mind off of how tired you are.

6. Track your sleep cycle with an app

Ever sleep for a long time and wake up more tired than before you went to bed? This is the result of waking up without completing a full cycle of sleep. Install a sleeping app to calculate what time you should wake up to ensure you don’t disrupt your sleep cycle. While these apps are not 100 percent accurate, they do a great job of helping you set an alarm depending on what time you go to sleep.

7. Change your room décor

A change in environment can go hand-in-hand with the end of a major life event. Buying a new comforter or rearranging your room can make your bedroom appear new. It’s a representation of your new life in the form of a physical change. This can trick your mind into associating old sleep habits with your past room and make it easier to implement new changes in your routine.

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8. Opt for a white or pink noise machine

Sometimes, a little noise is all you need. A white noise machine, like a fan, can block out any outdoor noise and make it easier to sleep. A pink noise, which is noise similar to a steady heartbeat, however, has been scientifically proven to help participants sleep up to 25 percent better than white noise, according to an article from AlenCorp. In the end, it’s up to personal preference. Regardless, buying a white or pink noise machine can help block out any sounds which can be disrupting your sleep.

9. Fix your diet

Your diet shows in your habits. Life events that cause stress usually create a bad diet, as well. A diet of processed, high-calorie junk food is guaranteed to make you feel lethargic and more prone to naps in the day and irregular sleep patterns. Eating cleaner, healthier options and replacing sodas and juices with water will help guarantee a good rest and will make your more active during the day.

10. Seek medical attention

If all else fails, consult a doctor. Sleep is too important to be ignored. A doctor can diagnose you if you have a medical condition and prescribe better medication or tips suited to your concerns. Don’t wait until your problems escalate. Seek medical attention if your sleepless nights persist for more than 2 weeks.

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Once you’ve regained control over your sleep, try your best not to let it go astray again. Consistency is key in keeping a proper sleep pattern going and guaranteeing a healthier life.

Featured photo credit: Benjamin Combs via hd.unsplash.com

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Fatima Puri

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Last Updated on January 13, 2022

10 Cheap And Amazing Honeymoon Ideas

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10 Cheap And Amazing Honeymoon Ideas

A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

1. Camping

A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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2. Staycation

You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

3. Island Getaway

People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

4. Fancy Resort

Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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5. Road Trip

The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

6. Charter a Boat

If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

7. Las Vegas/Atlantic City

If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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8. Themed Retreats

There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

9. Working Honeymoon

Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

10. Festivals, Fairs & Special Events

Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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Featured photo credit: Josue Michel via unsplash.com

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