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how to get back on a sleep schedule for school

Certainly! Here are some strategies to help you get back on a sleep schedule for school:

  1. Gradual Adjustment: Start adjusting your bedtime and wake-up time gradually, about 10-15 minutes earlier each night and morning, until you reach the desired schedule.

  2. Consistent Routine: Establish a consistent bedtime routine that signals to your body it's time to wind down, such as reading, taking a warm bath, or listening to calming music.

  3. Limit Screen Time: Reduce exposure to screens at least an hour before bedtime, as the blue light emitted can interfere with your ability to fall asleep.

  4. Create a Sleep-Inducing Environment: Make sure your bedroom is cool, dark, and quiet. Consider using blackout curtains, eye masks, or white noise machines if needed.

  5. Avoid Stimulants: Cut back on caffeine and sugar in the afternoon and evening, as they can keep you awake.

  6. Exercise Regularly: Engage in regular physical activity during the day, which can help you fall asleep more easily at night.

  7. Eat Light at Night: Have a light, healthy dinner and avoid heavy meals close to bedtime.

  8. Relaxation Techniques: Practice relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation to help calm your mind.

  9. Avoid Naps: Try to avoid long naps during the day, especially in the late afternoon, as they can disrupt your nighttime sleep.

  10. Set a Wake-Up Alarm: Even if you don't have to get up early, set an alarm to help regulate your wake-up time.

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