Reset your Z’s in quarantine

By Ruth KehindeDigital Editor

Screen Shot 2020-05-08 at 1.03.03 AM
Ruth Kehinde’s son, Mr.Snuggles finally get’s his sleeping schedule back on track after following Kehinde’s resting tips. Photo by Ruth Kehinde.

Being in quarantine seems as if having an agenda for every day may be hard to make, for staying inside can seem unmotivating. With being unmotivated, your body-clock may be out of whack and not wanting to do something about readjusting; it will only continue to go downhill from there. If you’re struggling on how to reset your sleeping cycle, here are five gradual steps that may help change when you catch your z’s:

  1. Watch the time you eat dinner

According to Very Well Health, make sure you wait at least two- three hours before dozing off after your last meal. Not only does eating a large quantity meal before going to bed cause weight gain and potential acid reflux, but it can also be detrimental to your sleeping quality. Healthy sleeping includes you doing the necessary steps that are beneficial for you, for it will help you feel better in the morning to not have your stomach feel full. 


  1. Go by the 15 routine 

With determining the time you desire to go to sleep, whether that being 9 p.m., 10 p.m., or any other time; commit to sleeping 15 minutes earlier than you normally would every night. If your current bedtime is 3 a.m., try going to bed at 2:45 a.m. one night, then 2:30 a.m. the next and so on. Shifting your bedtime by 15 minutes every night will eventually have your body get used to sleeping earlier. That’ll have you be at your preferred sleeping time in no time. 


  1. You snooze, you lose

Although pressing that snooze button is very tempting, it doesn’t mean you should pick that option. Remember why you set your alarm and have that reason be your motivation. With pressing snooze, you’re setting up the process of your mornings, having it create an unconscious step of it being part of your waking up routine. 


  1. Don’t check your phone until you’re out of bed

It’s also very tempting to reach for your phone and satisfy your FOMO (fear of missing out) but your phone can wait. It has already waited through all the time you’ve been asleep; it can wait after your morning routine. 


  1. Consistency and patience is key

The little things contribute to the big things. Changing your sleep cycle isn’t going to be easy but it doesn’t mean it’s not doable. Everything takes time and that also includes you. What’s meant to stay won’t come easy- so keep going. Your body needs to get used to this new routine. 

Regardless if you’re a morning person or a night owl, the goal isn’t necessarily to have you wake up super early at the crack of dawn (if that is your goal, then by all means, do it.) Everyone’s goal is different but focus on getting up earlier first than just early. Having a clear goal of what you want to accomplish should be motivation enough for you wanting to change your habits. Goals can mean two things: to continue or to discontinue. Whichever you chose is all up to you. Good luck!

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