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Here's What You Can Do To Fix Your Messed-Up Sleep Schedule

Maybe you shouldn't watch Netflix on your bed.
ART Hannah Villafuerte

So, kumusta naman ang tulog niyo? Staying at home, for many of us, means shattered routines. Because we’re no longer following the same sequence of activities like we used to before the pandemic, our bodies may have different reactions to the sudden change—one of which is having a messed-up sleep schedule. You might be finding yourself wide awake deep in the night up until the wee hours of the morning for no absolute reason. And it sucks because it’s affecting the way you function every day, especially if you still have online classes.

There are plenty of reasons behind the change in our body clocks like, say, the fear and stress brought about by the pandemic. Being puyat doesn’t help at all. Even if you’re used to be pulling all-nighters in college, it isn’t ideal to maintain the same kind of lifestyle when we’re in the middle of a health crisis.

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A good sleep hygiene is one of the things that might help boost your immune system, but if you’re struggling to fix your sleep sched, read on for tips from sleep researchers:

Make sure to (safely) get some sunlight.

Not to get all science-y, but we have this thing called the Circadian rhythm which basically controls our sleep-wake cycle. Being cooped up inside our homes lessens our exposure to sunlight which, according to sleep researchers, messes up our Circadian rhythm. If you can, take a walk around your garden or keep a window open in the morning for your daily dose of sunshine.

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Keep your bed strictly for sleep.

Your bed is a sacred space. Don’t do homework or watch Netflix at the comforts of it, it’s strictly for sleeping. According to Dr. Karen Carlson, associate professor of medicine at Harvard Medical School, your bed needs to be a reminder for your body that it’s time to sleep, so doing other things on your bed that your body might associate with wakefulness doesn’t help your sleep schedule. 

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Skip the afternoon caffeine.

Coffee is life, even in quarantine. But for those who treat coffee like it’s water (Aminin, maraming ganito sa atin!), it’s best to take your cup of coffee in the morning only. Getting a caffeine fix any time after lunch will likely keep you up at night, according to Seth J. Gillihan, Ph.D. in an article on Psychology Today.

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Mylene Mendoza
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