Messed up sleep schedule.

Looking for some advice guys!

I've been traveling a lot this summer, and my sleep schedule has been pretty bad. I've been ending up going to sleep around 3-4 in the morning and waking up quite late. I would like to be getting back into the habit of going to sleep around midnight-1 and waking up 8/9/10am. I've been getting enough sleep, just not particularly when I want it.

I travelled Israel from home in LA which was a 10 hour shift forward. I didn't sleep much there... I was waking up between 7-10am and was going to bed around 2am, some nights like 5:30am (clubbing there is very European style....). Right from israel, I went on family vacation to Maui, giving me a 13 hour time difference backward.

I've been back in LA (3 hour forward from maui) for over a week now and my sleep schedule is definitely messed up as I explained at the beginning of my post.

I will be leaving to go back to college on the east coast in a week (3 hour forward time change) and would really like my sleep schedule to be normal by then!

I've always managed to correct my sleep schedule on my own, but I've never travelled distances like this consecutively before... Any advice or suggestions?

Thanks guys!

Hey,
I never noticed any big issues concerning this. For example: On holidays I go to bed at approximately the same time quite consistenly and during school times I do the same (just earlier). I don't think it's such a big thing to go to bed earlier or later as long as you get a decent amount of sleep.
I would just recommend to slowly adjust your times from now on. If you want to bed at let's just say 10pm for instance once your are back to the college then that's 7pm at the place where you are right now (is that correct?)... So you might just start by slowly aiming towards shifting your recent bedtime towards 8 or 9pm so that it will be easier for you to go to bed at 10pm once you are at college on the east coast. You don't necessarily have to do this if you don't have big problems with adjusting to times..
Just set up a plan when you are planning to go to bed once you are there. The important thing is to be consistent about it. It might take you a few days to get used to it, but just be consisten and you will be all good :)

- Benni

Quote:

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Originally Posted by benni

Hey,
I never noticed any big issues concerning this. For example: On holidays I go to bed at approximately the same time quite consistenly and during school times I do the same (just earlier). I don't think it's such a big thing to go to bed earlier or later as long as you get a decent amount of sleep.
I would just recommend to slowly adjust your times from now on. If you want to bed at let's just say 10pm for instance once your are back to the college then that's 7pm at the place where you are right now (is that correct?)... So you might just start by slowly aiming towards shifting your recent bedtime towards 8 or 9pm so that it will be easier for you to go to bed at 10pm once you are at college on the east coast. You don't necessarily have to do this if you don't have big problems with adjusting to times..
Just set up a plan when you are planning to go to bed once you are there. The important thing is to be consistent about it. It might take you a few days to get used to it, but just be consisten and you will be all good :)

- Benni

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Thanks, I guess I just need to make a conscious decision to go to sleep earlier!

I actually went to bed around 2am last night, and woke up by 10. I've also been working out more, so my body gets tired earlier which definitely helps (waking up sore, not so much... haha)

That's good. 8 hours is a decent amount of sleep so you should be fine with that. Just see how rested you are and how your dream recall reacts to how much sleep you get and when you go to bed.

I guess it just needs some determination. Once you go to bed earlier and feel a positive effect you will definitely keep going to bed early :D