Fixing my sleep schedule fixed my year

Source: Dev.to

Introduction

I used to be a night coder, working until 1–2 am and waking up around 10 am. I felt lazy, unproductive, and constantly sleepy. I decided to change my routine because I remembered how much I liked sleeping from 9–10 pm to 7 am.

Goal and Plan

Goal: Wake up early without feeling lazy or unproductive.

Plan:

• Go to bed at 10 pm, no matter what.
• Wake up between 6–7 am.

The first week was a struggle and I felt worse, but after a few days I started to notice increased productivity and reduced stress.

Bedtime Routine

• Set a fixed bedtime: 10 pm.
• Eliminate screens and bright light: No phone, laptop, Kindle, headphones, or music.
• Create a calm environment: Close your eyes and let sleep come naturally.

If you’re scrolling on your phone before bed, stop—it actually hinders sleep. Listening to music can help some people, but it’s optional.

Managing Thoughts

• Avoid dwelling on past mistakes or negative experiences.
• If unwanted thoughts arise, consciously shift your focus to something neutral.

Environment

• Temperature: I sleep better in a cool room; hot rooms keep me awake even in winter.
• Food: Eat a light snack 1–3 hours before bedtime. A full stomach makes it hard to fall asleep.

Your preferences may differ, so pay attention to what works best for you.

Consistency

• Stick to the schedule, especially during the first weeks.
• Avoid late‑night meetings or long arguments that push your bedtime later.
• Count sheep if needed, but don’t break the routine.

Self‑Compassion

• Celebrate streaks of successful weeks, but don’t be hard on yourself if you miss a night.
• If you can’t fall asleep early, let go of the past and focus on today’s opportunities.

Dealing with Early Mornings

Waking up early can feel disorienting at first—dizzy, sleepy, and reluctant to start the day. In those moments:

• Do NOT go back to bed.
• Distract yourself with light activities that aren’t doom‑scrolling or stressful.
• Try a short workout or step outside for fresh air.
• If you really need a distraction, playing a favorite game can help.

It may take a couple of weeks to adjust; the exact time varies per individual.

Results

After about two weeks, I now wake up around 6:20 am without an alarm, feeling productive, fresh, and ready to tackle tasks.

Disclaimer

These tips are based on personal experience, not medical advice or scientific research. Grammar mistakes may be present, as the article was written without AI assistance.