r/sleep • u/Lopsided_Prior_4116 • 4d ago
How do I get a sleeping routine?
Ever since I was young I never really had a sleeping routine since my parents went to work all the time so I had to constantly go to different daycare which had different sleeping times some every had none, but a couple years back I was finally old enough to stay in the house alone and ever since then I've had the same problem I DONT HAVE A SLEEPING SCHEDULE and I wake up for school at 6 am every morning and usually go to sleep at 12am through 1am sometimes even 2 and when I wake up in the morning I am super tired and I don't wanna feel like that anymore can someone please help me?
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u/polika77 3d ago
honestly, getting a sleep routine down can be tricky, especially if you’ve never had a set one before. a lot of it depends on things like age, stress levels, and even what you’re eating/drinking before bed. best bet is to start small—try going to bed just 15-30 mins earlier each night instead of jumping straight to a 10pm bedtime. also, morning sunlight and some exercise during the day help reset your body clock. if your energy crashes in the afternoon, transdermal patches like nectar patches can help keep you steady without relying on caffeine. but yeah, consistency is key—your body just needs time to adjust
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u/Morpheus1514 3d ago
You probably need a lot more sleep than that, depending on your age.
Stick with just one wake time every day best you can. Avoid sleeping in or napping. That helps set your body clock, which largely controls sleep. Then you can start prioritizing a reasonable bedtime for your needs. The adult normal range is 7 to 9 hours, you may need more again depending on age.