How to Get Your Sleep Back on Track

1If you often lie awake at midnight scrolling through your phone and then struggle to get out of bed in the morning, you are far from alone. Many high school students treat sleep as the first thing to cut when homework piles up. The good news is that better sleep usually comes not from one big change but from a few small habits. Here is how to start.

2Step 1: Pick a wake-up time and keep it. It may sound strange, but the most important part of a sleep routine is the time you get up, not the time you go to bed. Choose a time that works for school days and stick to it, even on weekends. If you sleep until noon on Saturday, your body clock will be confused by Monday.

3Step 2: Create a "wind-down" hour. Your brain cannot switch from solving math problems to deep sleep in five minutes. About an hour before bed, dim the lights and move on to calm activities, such as taking a warm shower, reading a paper book, or listening to quiet music. Try to leave your phone outside the bedroom; bright screens and endless messages keep your mind alert.

4Step 3: Watch what you drink. Tea, coffee, and many soft drinks contain caffeine, which can stay in your body for several hours. That bubble tea at 4 p.m. might be the reason you are still wide awake at 1 a.m.

5Step 4: Don't fight the pillow. If you cannot fall asleep after about twenty minutes, get up, go to another room, and do something boring until you feel sleepy. Lying in bed and worrying only teaches your brain that bed is a place for stress.

6Finally, be patient. Your body may need a week or two to adjust. Keep a simple sleep diary, and you will probably notice your mood and focus improving as your nights get better.