🗓️ 29/08— Breakfast, Powerwalk, Shower, Grocery Shopping, Study, Quality Time With My Family ♥︎.

thinking about edvard munch's "The Sun" (1911)

like yeah thats how it feels. thats what it feels like to exist sometimes. he gets it

How to fix your sleep schedule

Utilize the circadian rhythm

Your body’s internal clock, or circadian rhythm, regulates sleep-wake cycles. To reset it, aim for consistent sleep and wake times. Research suggests that irregular sleep patterns can disrupt circadian rhythms, leading to poorer sleep quality.

Morning sunlight exposure

Helps regulate your circadian rhythm. Studies have shown that natural light in the morning helps advance your sleep-wake cycle, making it easier to wake up earlier and fall asleep at the desired time.

Implement Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a structured program that helps address the thoughts and behaviors that disrupt sleep. It has strong evidence supporting its effectiveness in improving sleep patterns and addressing insomnia.

Apply sleep restriction therapy

This involves limiting the time you spend in bed to the actual amount of time you sleep, which can help consolidate sleep and reduce insomnia. Over time, you gradually increase your time in bed as sleep improves.

Control sleep environment

Studies suggest that a sleep-conducive environment—dark, cool, and quiet—improves sleep quality. The optimal temperature for sleep is typically around 65°F (18°C).

Avoid stimulants and disruptors

Caffeine can remain in your system for several hours and interfere with sleep. Limit intake, especially in the afternoon and evening. Similarly, alcohol can disrupt sleep cycles and reduce sleep quality.

Practice sleep hygiene

This includes regular physical exercise (preferably in the morning or early afternoon), avoiding heavy meals close to bedtime, and establishing a relaxing pre-sleep routine to signal to your body that it’s time to wind down.

Monitor and adjust sleep duration

Aim for 7-9 hours of sleep per night. If you sleep more or less than this, it can affect your sleep-wake cycle. Consistent sleep duration helps stabilize your internal clock.

[photos from Pinterest]

I could never hate younger me, she was lovely and deserved better

i’m actually so tired of the idea women must only want to self improve because they hate themselves, and that their ambition to do and be better is actually just because they’re “victims” of brainwashing

only sleep💤💤