I can't sleep until at least 12:30 a.m., but then I have to get up for school at 6:30 a.m., and it leaves me really tired and makes it really hard for me to concentrate at school. What can I do?
This is a killer. Trust me, I have been in your shoes. Takes a lot of hard work to fight this battle with sleeplessness and win. Specially when one's a school going kid.
I don't know what are the scientific ways to win this battle, but here's what I did during my struggle with sleeplessness at night and laziness/ weakness during the day, when I was in school:
• Technology- fast: I found out that the more I saw TV before going to bed, the more trouble I faced sleeping peacefully. I made it a point to stay away from all sorts of technologies for atleast 2hrs before going to bed. Slowly I began noticing changes in my sleep patterns.
• A warm shower: half an hour before going to bed, I avoided any energy- demanding activity and took a warm shower for 10 mins. Made me feel fresh and relaxed and helped me fall asleep almost instantly.
• Room freshener: I love the smell of raspberries and roses. I bought myself a similar smelling room freshener and sprayed it in my room before taking my bedtime shower. I also lit some scented candles sometimes and left some soft and slow music playing in my room for a while.
• Complete darkness: I made it a point to block any source of light from entering my room before I went to sleep. If there was any inlet I covered it with some cardboard or papers. It was more peaceful sleeping in the dark and silence.
• Room temperature : I like it when it's below 22°C around me. I switched my air conditioner for a while and wrapped myself in my comforter to make it cozy and fell asleep almost instantly.
• Exercise: In order to make my body feel tired enough to demand sleep I had to make it work. I made it a point to workout for atleast 30 mins every day.
• Happiness and De-Stressed Lifestyle: I began doing my homework on time and completed all my assignments on time. I also began revising my school work so that i'm not burdened with studies before my exams. I felt stress - free and scoring better in class made me feel happy and extremely proud of myself. Life got better and I slept soundly ever since. :)