First Day Of Class: Sleepless But Ready To Learn

It's the night before the first day of class and you're wide awake. You're not alone—many people experience insomnia before a big event, whether it's the first day of school, a presentation, or even just an early morning wake-up call. This is known as special event insomnia, and it can be caused by several factors, such as subconscious links created early in life, trying too hard to sleep, or exaggerated beliefs about the consequences of poor sleep. The good news is that there are ways to improve your sleep before a big event. First, address any subconscious links to sleep and give yourself permission to change them. Schedule time for deliberate worry, writing down your concerns and actionable steps to address them. Build up your sleep drive by exercising more and getting up earlier in the days leading up to the event. Finally, let go of any expectations around sleep the night before and don't worry if you don't get enough rest—one night of missed sleep has a minimal impact on your health and performance.

Prepare in advance and have a relaxing evening

It is completely normal to feel nervous and excited before the first day of class. If you prepare in advance and have a relaxing evening, you will be able to fall asleep and wake up feeling refreshed and ready for your first day. Here are some tips to help you prepare and relax:

Prepare in Advance

• Get your body ready by adjusting your sleep schedule gradually. Start going to bed and waking up half an hour earlier each day until you reach your desired bedtime and wake-up time for school.
• Get your school supplies and outfit ready the day before to avoid any last-minute worries. Check the weather forecast and plan your outfit accordingly.
• Figure out your transportation to school in advance. Whether you're taking the bus, getting a ride, or walking, have a plan in place so you don't stress about it the night before.
• Avoid caffeine and sugary foods during the day. They can make you hyper and give you jitters, making it harder to fall asleep. Opt for healthy and nourishing meals instead.
• Take care of any last-minute tasks, such as finding your new shoes or locating your homeroom, well before bedtime to avoid any added stress.

Have a Relaxing Evening

• Take a warm and relaxing bath to calm your mind and help you unwind. You can use scented bath bubbles or bath bombs to enhance the experience.
• Set a cutoff time for talking or thinking about the first day of school. After a certain hour, refrain from discussing it with friends or family, and try to occupy your mind with other things.
• Meditate to calm your mind and ease your anxiety. Focus on relaxing your body one part at a time and pay attention to your breath to achieve a peaceful state.
• Play a simple, non-electronic game by yourself to take your mind off the upcoming school day.
• Read a book to distract yourself and relax. Choose something that is not too challenging or disturbing, and opt for a page-turner that will keep you engaged.
• Establish a calming bedtime routine that works for you. This could include listening to soft music, drinking herbal tea, reading, or journaling.
• Turn off all electronics at least an hour before bed to avoid overstimulation and give your mind a break.
• Dim the lights after dinner to signal to your brain that it's time to wind down. Soft lighting or candlelight can help set the mood for relaxation.

Avoid caffeine and sugary foods

Caffeine and sugar are stimulants that can wreak havoc on your sleep schedule. Caffeine can stay in your system for several hours, so it's best to avoid caffeinated beverages like coffee, tea, or soda close to bedtime. Opting for decaffeinated coffee or herbal tea can be a good alternative if you're craving a warm drink before bed.

Sugar can cause energy spikes and crashes, making it difficult to wind down and fall asleep. Sugary foods and drinks can also contribute to weight gain, which can further disrupt your sleep. Instead of reaching for a candy bar or a can of soda, try having some fruit or a small healthy snack if you're feeling hungry before bed.

If you're craving something sweet, go for fresh fruit instead of dried fruit, as it has less sugar and won't give you a sugar rush before bed.

It's worth noting that chocolate contains caffeine, so it's best to enjoy your chocolate treats earlier in the day or at least a few hours before bedtime. Dark chocolate, in particular, has more caffeine than milk chocolate.

Energy drinks should be avoided at all costs. They will give you a quick energy rush but will leave you feeling shaky and may even give you a headache.

If you're craving a pick-me-up in the afternoon, try exercising instead. It can help you feel healthier, happier, and more relaxed, which will benefit your sleep.

Have a calming bedtime routine

A calming bedtime routine is essential for a good night's sleep, especially when you have an important day ahead. Here are some tips to help you wind down and get a restful night's sleep:

Regulate your internal clock

Choose a bedtime that allows for 7-9 hours of sleep and stick to it every night, even on weekends. This helps to regulate your body's internal clock, making it easier to fall asleep and wake up naturally. You can set a reminder on your phone or use a bedtime alarm to establish this habit.

Avoid screens and blue light

The blue light emitted by electronic devices such as smartphones, tablets, and televisions can disrupt your body's ability to prepare for sleep. Try to minimise the use of screens at least an hour before bedtime. If you must use a device, opt for content that supports positive sleep, such as guided meditations or white noise apps.

Practice deep breathing and meditation

Deep, slow breathing can help reduce stress and prepare your body for sleep. Learn simple breathing techniques such as the 4-7-8 method (breathe in for four seconds, hold for seven seconds, and exhale for eight seconds) and incorporate them into your bedtime routine. Even a few minutes of meditation can clear your mind and ease anxiety, making it easier to transition into a peaceful sleep.

Stretch and relax your body

Gentle stretching or yoga routines specifically designed for relaxation can help release physical tension and prepare your body for sleep. Yoga improves sleep quality, and a few simple poses or a massage before bed can prevent cramping.

Read a book

Reading a physical book instead of an electronic device is preferable, as it doesn't emit sleep-disruptive blue light. Choose a book that is interesting but not too stimulating or suspenseful. This can help take your mind off the day's worries and relax before bed.

Write down your thoughts

Spend a few minutes writing down your thoughts, worries, or a to-do list for the next day. Getting everything out on paper can help clear your mind and make it easier to fall asleep.

Create a soothing environment

Dim the lights, keep a comfortable room temperature, and block out distracting noises with white noise. Use comfortable bedding and maintain a clean and organised space. Scented candles or essential oils can also promote relaxation.

Avoid stimulants and heavy meals

Caffeine and heavy meals before bed can disrupt your sleep. Avoid caffeine after lunch, and opt for a light, healthy snack or herbal tea instead.

Exercise earlier in the day

While exercise improves sleep, it's best to avoid vigorous workouts shortly before bedtime, as they can raise your body temperature and heart rate, making it harder to fall asleep. Light or moderate-intensity exercise earlier in the day is ideal.

Listen to calming music

Soft, soothing music can trigger the release of hormones that improve your mood and help your body feel calmer. Stick to calming tunes without lyrics, and play them as you prepare for bed.

Remember, the key to a successful bedtime routine is finding what works best for you and being consistent. A good night's sleep improves your mood, reduces stress, boosts overall health, enhances focus and productivity, and even cultivates better relationships. So, make sure to prioritise your sleep and create a calming bedtime routine that suits your needs.

Address subconscious links and past experiences

Addressing Subconscious Links and Past Experiences

Our brains are wired to keep us safe, and this can sometimes result in event insomnia, where we struggle to sleep before a big day. This is often due to subconscious links created early in our lives. For example, perhaps you overslept and missed a bus when you were younger, and now your brain is keeping you awake to avoid a repeat of that situation.

To address this, it's important to identify the past events that may have created these subconscious links. Reflect on any oaths or decisions you made in the past, such as a promise to yourself to "never oversleep again". It's also worth considering any negative experiences you may have had, such as with exams or presentations, which could be triggering stress chemicals the night before a similar event.

Once you've identified these past events, it's time to introduce new beliefs and decisions. For example, you could tell yourself that it's okay to sleep and that one night of missed sleep won't have a significant impact on your performance. You could also try tapping, a technique that involves physically tapping on different parts of the body to help introduce these new beliefs and decisions to your unconscious mind.

Additionally, it's important to be well-prepared for the event causing your insomnia. Being well-prepared can remove layers of anxiety that might be keeping you awake. So, if it's the first day of class causing your insomnia, make sure you have all your school supplies ready, your outfit picked out, and your transportation to school planned.

By addressing these subconscious links and past experiences, you can help reduce the anxiety and insomnia you may be feeling before a big event like the first day of class.

Schedule time for deliberate worry

Scheduling time for deliberate worry can be an effective way to manage anxiety and improve sleep, especially before a big event like the first day of class. Here's a detailed guide on how to do it:

Step 1: Choose a Suitable Time

Select a daily time for your "worry time." Ideally, this should be earlier in the day, such as the afternoon, and not too close to bedtime. For example, if your anxious thoughts tend to interfere with your sleep, scheduling worry time for the late afternoon can help you address these thoughts earlier and leave them behind before bedtime.

Step 2: Brain Dump

During your designated worry time, allow yourself to fully engage with your worries. Write down all your concerns, anxieties, and problems, no matter how big or small they may seem. Don't censor yourself; just get everything out on paper. This process can provide perspective and help you realize that some of your worries may not be as daunting as they seem.

Step 3: Identify Actionable Problems

Now, go through your list and identify the worries that are actual problems, urgent, and within your control. For example, if you're worried about an upcoming exam, you can take actionable steps to prepare for it. This step helps separate hypothetical worries from genuine concerns that require a plan.

Step 4: Determine Next Steps

For each of the actionable problems you've identified, write down the smallest next step you can take to address them. For instance, if you're worried about an assignment, your next step might be to create an outline or schedule a study session. Breaking down problems into smaller, manageable tasks can make them feel less overwhelming.

Step 5: Set Reminders

Finally, set reminders for yourself to follow through on the action steps you've identified. This could be adding tasks to your calendar or setting alerts on your phone. This step helps ensure that you're taking concrete steps to address your worries and not just pushing them aside.

Benefits of Scheduling Worry Time:

• It helps you develop control over when and how often you worry.
• It frees up mental space and energy for other activities and tasks.
• It can reduce the intensity of worrisome thoughts and improve your ability to manage them.
• It encourages mindfulness and helps you become more aware of your thoughts and worries.
• It allows you to view your concerns from a different perspective and prioritize them effectively.

Tips for Success:

• Be consistent. Stick to your designated worry time each day, even if you don't feel like worrying.
• Be patient. Changing worry patterns takes time and practice. Don't be too hard on yourself if you don't notice immediate results.
• Seek professional help if needed. If your worries are persistent and interfering with your daily life, consider reaching out to a mental health practitioner for additional support.

By scheduling time for deliberate worry, you can improve your ability to manage anxiety and enhance your sleep quality, especially when facing important events like the first day of class.

Frequently asked questions