My Journey to a Better Sleep
Illustration by Georgia Blatchford @g.note
Having a healthy relationship with your body is a journey with many ups and downs. About two years ago, I decided I would listen to my body more and try to make better choices for my health. I knew that my main priority had to be sleep, since I need seven to eight hours of sleep a night to make it through a full day of work and studying.
My sleeping habits look very different now than they did when I started my journey. I had issues falling asleep, mostly due to stress, and this was blocking my ability to obtain enough rest. For the first year, I was pushing myself very hard to wake up at 6am every day, because this helped me be tired enough to go to sleep early. I had a lighter schedule back then, with only one full time job…Then I became a part-time graduate student, and took up a part-time job on the weekends.
The change in my schedule affected my sleep, and it took me almost four months to get back into a good routine. I kept trying to push myself to follow a schedule, when my body was asking for something else. Here are five things that I learned on the journey that ensued, ad that I wanted to offer to anyone trying to develop a good relationship between sleep and your body.
Listen to your body. If you have an irregular sleep schedule, I recommend a habit tracker. With a habit tracker, you are able to track the changes in your sleep schedule, which can help you determine what is affecting your sleep. I learned that my two main issues are stress and my work schedule.
Work with your natural clock. I know that I feel best when I wake up early. Even though I am currently struggling to get out of bed, I know that being up before 7:30 helps with my mood and keeping a regular sleeping schedule helps manage my migraines.
Be flexible (but do not hit that snooze button). Your body and your needs change every day. Your goal is not perfection — it is finding the best time for you to rest so that you can feel better during the day. For example, I was very committed to the 10:30pm to 6:30am schedule. However, when I started waitressing on the weekends on top of my full-time job, it was becoming extra hard to get up. I also listened to my body and the changes that winter brings as the weather gets colder and the days darker. I decided to move my alarm to 7am, and the extra half hour has proven helpful.
Develop a night/morning routine. “Routine” is a word that you either love or hate. I am not suggesting a two-hour long routine where you journal and then take a bath and then do yoga and then have a ten step skin regimen, etc. But I do think that small repetitive actions right before bed can help you get prepared for bed-time, such as dimming your lights or taking a hot shower. For the mornings, I like to keep a glass of water right next to my bed and it is the first thing I drink when I wake up. Drinking a full glass of water at room temperature in the morning makes me feel refreshed and helps me wake up faster.
Discipline. I think the most important part, after you learn what works for you, is to commit to a routine that makes you feel healthy and energized. Once you find it, it is crucial to follow through on days where you do not want to. Keep in mind that your goal is not to follow a quick routine for immediate satisfaction, but to develop habits that will serve your body well in the present and in the future.
With time, patience, and practice, my body has gotten used to a sleep routine and therefore always knows what is coming. I encourage you to reach out to others who are on a journey similar to yours who can help guide and support as you learn more about your body, your mind, and your relationship to sleep.
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Luisa Nin is a part-time graduate student and full-time paralegal. Her research interests are immigration and gender equality. In her free time she likes to dance bachata, write, and get some quality sleep. You can find her on Instagram @ninluisa.
Georgia Blatchford is a yogi, artist and tech-professional based in San Francisco. Drawing is her favorite mode of personal expression, and much of her art is inspired by her own experiences. She also enjoys traveling, riding her bike, and hand-making greeting cards. Check out her artwork and DM any inquiries @g.note.
