This article on consistent law school bedtime routine is not medical advice
This law school bedtime routine article contains mere general health information. Whatever medical information that may be found here is in no way a medical advise and should not be treated as such.
You must not rely on this article for medical advise or use this as an alternative to a licensed physician’s opinion. If you have specific questions about this subject matter, or any other health-related matter, kindly consult a physician.
If you are or think you are suffering from any medical condition that stops you from achieving consistent law school bedtime routine, you should consult your doctor immediately.
I completely understand the pressure every law student has to endure just to prepare for law school.
I’m a working law student. I know exactly how stressful and awful it is.
When you have so many deadlines ahead of you, you tend to have more sleepless and restless nights. Unfortunately, these prevent you from achieving consistent law school bedtime routine and sleeping pattern.
This results to sleep deprivation in the long run that can jeopardize both your productivity and well-being.
When you have late and varying sleeping patterns, you tend to sleep later than usual. It also prevents you from having meaningful sleep. These results to a decrease in the number of hours of sleep your body needs to get energized for the next day. Worse, your sleep-wake cycle becomes too erratic to handle.
7 easy ways to achieve a consistent law school bedtime routine for law students
As someone who used to experience all these, I know how stressful and worrisome it can be. Hence, I’m writing this article to share some of the methods that worked for me.
If you’re interested to make changes now, here they are:
Tip # 1 — Increase your physical activity
Achieving consistent law school bedtime routine or sleeping patterns starts from being able to sleep easily at night. Recent studies suggest that a person can sleep easily and better at night when he gets at least 150 minutes of exercise or physical activity a week. That is only more or less 20 minutes per day — easy!
This only goes to show that when we maintain an active lifestyle, we don’t just make our heart and muscles happy; we become well-rested too after.
When the COVID-19 pandemic happened, the government enforced quarantine protocols that prevented people from leaving their houses. Accordingly, employers adopted the work-from-home scheme, while law schools switched to online classes.
These recent developments have certainly decreased my physical activity in the past few months because I do work and study law at the comfort of my own room/home. This whole new set up is so different from my office-law school commute routine. So, with the sudden decrease in physical activity, it didn’t come as surprise when my insomnia became worse during the first three months of the pandemic
Tip # 2 — Stay away from coffee hours before sleep
Most often than not, sleep deprivation is typically what a law school bedtime routine looks like. Admittedly, law students would rather be sleep-deprived than risk a night without completing case readings or reading assignments. So, they gotta do what they have to do: indulge in caffeine binge!
Unfortunately, law students can become too dependent to caffeine just to be able to function properly throughout the day. Despite the negative effects of excessive caffeine intake on their law school bedtime routine, law students couldn’t care less.
Studies reveal that caffeine negatively affects a person’s sleep. Accordingly, experts recommend that we must stop drinking coffee 8-10 hours before hitting the sack. And since our body gets rid of caffeine 10 hours from intake, that pretty much makes sense.
Also, law students should avoid drinking coffee before bedtime in order to prevent it from destroying their circadian rhythm or body clock. In fact, Professor Kenneth Wright Jr., researcher and professor at the Department of Integrative Physiology, University of Colorado at Boulder, found through his study that even a small amount of caffeine delays a person’s sleep by 40 minutes.
Before I knew all these information, life taught me the hard way. I had this bad habit of drinking a cup of black coffee at 11:00 PM. So, considering the foregoing scientific findings, you can only imagine what time the next day I would usually fall asleep…
Tip # 3 — Dim or turn-off your lights
When you are exposed to light, in any degree of brightness, your melatonin secretion is affected. Melatonin is a hormone affecting our body clock and influences our ability to fall asleep. Hence, another way to achieve consistent law school bedtime is by controlling your bedroom lights.
Tip # 4 — Keep your phone and other electronic device away
Mobile phones and other mobile devices emit blue light. This light contains blue wavelengths, which are considered useful during daytime because they have been reported to boost attention, reaction times, and mood. Unfortunately, these same benefits are also the ones that disrupt a good night’s sleep.
Research shows that our mobile devices’ blue light suppresses melatonin production, which is needed for humans to fall asleep. Thus, it makes it harder for a mobile device user to doze off and achieve consistent law school bedtime routine.
Tip #5 — Adjust your bedroom’s temperature or freshen up before hitting the sack
Doctors suggest that good sleep is achieved when a certain temperature is maintained. This temperature makes humans fall asleep easier and get meaningful sleep. Accordingly, we must set our thermostat to more or less 20 degrees Celsius (or 68 degrees Fahrenheit) for great results.
If you can be precise and achieve this using your air-conditioning system, great. However, if you’re like me who doesn’t have an AC in her bedroom, you got to be more creative.
What I would normally do to feel more comfortable at bedtime is to hit the shower thirty minutes before sleeping. This allows me enough time to dry my hair and do a simple skin routine before hitting the sack. Plus, it cools my body down, leaving me feeling refreshed.
Also, you may open your bedroom’s window to allow fresh air to enter and circulate inside, unless you have certain security issues or restrictions.
Tip # 6 — Set a particular time when to sleep for consistent law school bedtime routine
Now, here’s the most neglected part. What most of us don’t realize is that we can actually control (to some extent) how and when are we going to sleep. Like any other habit, a specific hour for bedtime may be learned over time through repetition.
It is always up to you how to go about it. In my case, I set my sleeping time at exactly 12:00 midnight. I can’t really sleep earlier than that because of the work load and law school tasks I have to accomplish.
Setting a specific time for sleep is a great way for me to nudge my body to adopt consistent law school bedtime routine. I got accustomed to my 12:00 midnight bedtime eventually, so much so that I feel sleepy whenever the clock strikes twelve.
(If you need help or reminder on this, Google is the one to go for.)
Tip # 7 — Get rid of bedroom noises
Background noises can distract us at bedtime as much as our mobile phones do. Thus, you need to get rid of or minimize environmental noise as much as practicable.
It’s all up to you on how you’re going to do this. You can play soft music in the background or wear ear plugs (if this is your thing).
As for me, I have this air cooler that creates this loud yet “clean” sound, which eliminates all noises within my area. It has helped me sleep better ever since my Dad got me one.
Feel free to give these consistent law school bedtime routine tips a try!
With all the stresses of law school and work (for working students like me), I know how agonizing falling asleep can be for some students. With that, I hope you find the aforementioned tips useful.
If you have other tips in mind, feel free to share them in the comment section below.