How to Sleep Well Despite Changes in Your Schedule

Getting a good night’s rest every evening should be high on your priority list. And while many of us might have found ourselves with more than enough time on our hands to chill out and lay in bed during the COVID lockdown, society is somewhat getting back to normal—but this version of normalcy looks very different.

Parents might be returning to their professional work environment, but many companies have decided to make the transition to a remotely working from home a permanent change, even after social distancing measures lighten up. To the same effect, some kids are going back to school along with the collegiate students whose campuses have reopened, but still, others are required to receive an education through distant learning at home on the computer.

So, what does this mean for all these people who are caught in the middle of the pre- and post-COVID economy? Well, at least for now, it probably means that a lot of lines are blurred, schedules aren’t as structured, weekday routines in the morning and night may have fallen to the wayside if every day feels like a Saturday morning in your PJs.

People in every age group are experiencing a new way of living and almost all of them are figuring out a new way to feel rested, both mentally and physically. Picture these scenarios:

  • Moms and Dads who have to now moonlight as home-school teachers are struggling to accomplish their own work agenda, as well as everything else around the house, causing them to either sacrifice sleep so they can squeeze more hours out of the day, or lie awake at night consumed by all the stress.
  • Children in grade school might be struggling without a structured schedule that told them when to wake up with enough time to get ready, eat a nutritious breakfast, get to school on time, then later finish their homework earlier enough before bed so they can feel sharp when the do it all over again the next day.
  • Younger adults might be enjoying this seemingly carefree time in their life, especially if they’re collecting unemployment checks, staying up late, partying with friends, and sleeping well past noon or whenever they feel like getting up.

How you might be experiencing these transitional changes in your life or household is certainly unique in its own way, but that being said, there are a few good rules of thumb that you can use to help maintain good sleeping habits, even when your schedule might steer you off course.


1.  Keep it as Consistent as Possible

With so many changes going on—that is still very much underway, given all the uncertainty in the air—do yourself a favor and try to maintain a semblance of normal consistency as best you can. This is especially important for younger ones; even though they might be homeschooled for a while, make them wake up at the same time as they would have before, change into an outfit for the day, and sit down promptly for their class video conference on time.

You might not like to hear this, but routines are good for people of all ages. Falling out of one is the surest way to fall into a rut instead, so start your day by making your bed and never hit the sheets without brushing your teeth. Both before- and after-bed habits build better sleeping patterns.

2.  Readjust to Your New Environment as Needed

If your change in schedule included a change in scenery, you might have to overcome some new obstacles in order to successfully drift off to sleep. For those who are having a hard time winding down due to noise in the environment or chatter inside their head, a guided meditation podcast and a white noise machine are great ways to promote relaxation. Aromatherapy, earplugs, and eye masks can also do the trick.

3.  Remember to Stay Active in Your New Schedule

One more tip: Stay active during these crazy times! Whether you play sports with friends outside or log weekly runs, exercise offers all sorts of benefits such as:

  • Keeping you fit and healthy
  • Releasing endorphins that help reduce stress
  • Tiring you out so that you’re so physically ready to rest at the end of the day!

Remember to give your body and mind a little extra TLC over the next few months and you’ll be feeling better than your old pre-pandemic self by the time things settle back down.