Q&A for How to Get Your Sleeping Schedule Back on Track for School

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Question

How long does it take to fix a completely ruined sleep schedule?

Chad Denman
Sleep Medicine Provider
Dr. Chad Denman is a Sleep Medicine Provider and is the Owner of Sleep Cycle Center in Austin, TX. With over ten years of experience and over 500 hours of Continuing Education in Sleep, he specializes in identifying and offering multiple treatment options to patients suffering from sleep issues. Additionally, he previously treated patients as a general dentist for over a decade! Dr. Denman completed his Doctor of Dental Surgery degree at Marquette University and earned an undergraduate degree in Exercise Physiology from Florida State University. He’s also a member of the American Academy of Sleep Medicine (AASM), the American Dental Association, and the Academy of General Dentistry. In addition, Dr. Chad is the Director of Doctor Success for the International Academy of Sleep (IAOS). There, he coaches other dentists on how they can become healthcare entrepreneurs and lectures nationwide on the importance of treating sleep apnea.

Chad Denman

Sleep Medicine Provider

Expert Answer

It will take several weeks to change your sleeping schedule, and once it is changed, you'll want to maintain consistency. Pick your perfect sleep/awake schedule 7 days per week, giving yourself 8 hours of total sleep time while factoring in what time you need to wake up. Start this new schedule gradually with a 1-hour difference at a time per week for 5-7 days. Keep this same schedule for 5-7 days without changing it—then, if needed, do this weekly until your desired sleep time is reached.

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Question

How can I fall asleep earlier for school?

Sari Eitches, MBE, MD
Integrative Internist
Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.

Sari Eitches, MBE, MD

Integrative Internist

Expert Answer

Try to avoid having anything with caffeine a few hours before you go to bet since it can make you feel energetic.

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Question

What should the temperature be when you sleep?

Sari Eitches, MBE, MD
Integrative Internist
Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.

Sari Eitches, MBE, MD

Integrative Internist

Expert Answer

The optimal temperature for sleeping is 60 to 68 degrees Fahrenheit. You can use a fan to cool your room if necessary.

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Question

How can I relax my mind to sleep?

Sari Eitches, MBE, MD
Integrative Internist
Dr. Sari Eitches is an Integrative Internist who runs Tower Integrative Health and Wellness, based in Los Angeles, California. She specializes in plant-based nutrition, weight management, women's health, preventative medicine, and depression. She is a Diplomate of the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She received a BS from the University of California, Berkeley, an MD from SUNY Upstate Medical University, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York, NY and served as an attending internist at the University of Pennsylvania.

Sari Eitches, MBE, MD

Integrative Internist

Expert Answer

Start by taking the electronics out of your room and turning off any you can't remove. However, you might use a white noise machine or sleep app to help you calm down.

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