It looks like you may be a ‘Doona Dodger’— someone who struggles to keep a consistent rhythm with their sleep schedule. But hey, you’re not alone!
Finding that perfect sleep routine is easier said than done. Life’s demands, whether it’s social commitments, shift work, or the general unpredictability of daily life, can make sticking to regular bed and wake times difficult. The result? An irregular sleep schedule that leaves you feeling like you’re always playing catch-up.
You might think you’re doing “well enough,” but over time, an irregular sleep routine can chip away at your sleep quality, leaving you less recharged. Without regular, quality sleep, both your physical and mental health can suffer, affecting everything from your mood and energy to your ability to focus and get things done.
So, how can you bring a bit of rhythm back into your life and your sleep schedule? The key lies in finding a realistic, consistent routine that makes sleep feel like a welcome retreat rather than a race against the clock.
Consistency is Key TO Have Healthy Sleep Schedule
A regular sleep–wake schedule creates the rhythm your body craves, helping it work more efficiently and effectively when it knows exactly when to switch on and off. This rhythm is crucial for good sleep. When your sleep schedule is consistent, your internal clock—or circadian rhythm—aligns with your needs, making it easier to fall asleep, stay asleep, and wake up refreshed.
But if you’re a Doona Dodger, maintaining this rhythm can feel like an uphill battle. Maybe you’re a shift worker with irregular hours that demand you stay awake or sleep against your body’s natural preferences. Or perhaps you’re a working parent, juggling work, caregiving for kids or ageing parents, and your own needs. You might even be living in a shared house, balancing study, part-time work, and social life.
With all these demands, keeping a regular sleep schedule isn’t just challenging—it’s a real feat. But small adjustments can make a big difference, even if they seem minor. Don’t aim for perfection; aim for consistency, even if it’s within a rough one-hour range each day. Just that bit of regularity helps to strengthen your body’s natural rhythms.
Establish a Sleep Schedule
While perfection may not be possible, aiming for regularity can create a foundation for better sleep quality.
Identify the earliest time you need to wake up during the week and set that as your daily wake-up time. Then, work backward to find your ideal bedtime to achieve 7–9 hours of sleep. Try to keep your sleep and wake times within a one-hour range each day. This consistency strengthens your body’s natural rhythm, making it easier to fall asleep and wake up with ease.
Personal Cues
Establish a simple, repeatable wind-down sleep routine that signals to your body it’s time to sleep. Dimming the lights, reading a book, stretching, or listening to calming music can help your internal clock know it’s time to power down.
Set Reminders
Set some reminders on your phone – try one or all:
- Prep for bed. This is a reminder that its time to turn off the TV and get up off the couch, or close your laptop and move away from your desk. That its time to now go and brush your teeth, lock the doors, turn the dishwasher on - whatever you do to get ready for bed.
- Time in bed. This reminder is for those who like time in bed to read or scroll before sleep. This ensures you have enough time before the lights need to be out if you’re going to get the 7–9 hours of sleep needed for optimal sleep quality.
- Lights out – time to switch the lights out and close your eyes.
Make reminders fun with song cues like Get Up Offa That Thing to get off the couch, Turn Your Lights Down Low to ease into bed, or Sleep to signal lights out.
Create A Sleep Sanctuary for Quality Sleep
A great way to get to bed when you know you should, is to create a sleep sanctuary that calls to you at the end of the day, enticing you to lay down and close your eyes.
Creating the right sleep environment also plays a significant role in falling asleep easily, sleeping deeply and staying asleep through the night.
Turndown the Sheets
Mimic the "turndown" service that hotels offer – minus the chocolate on the pillow. Pull back the bed covers, place pillows for easy access, dim lights or turn overhead lights off and turn bedside lights on, mist the room with an aromatherapy sleep spray, place a fresh glass of water beside your bed, position your book or kindle on your pillow. Find simple touches that create a cozy, inviting environment.
Minimise Noise
Sudden sounds - the dog baring down the street, your bedpartner snoring, can be a major sleep disruptor. So, learn how to use earplugs and they’ll be your new BFF, or consider using a white noise machine or app to mask background noise.
Keep it Cool
Its surprising how cool your room should be for optimal sleep – its around 18-20°C. A cool sleep environment helps to signal your body to sleep and can help you to stay asleep through the night. If you find yourself waking up too hot or cold, consider adjusting your bedding or room temperature for a more comfortable night’s sleep.
Nap Wisely to Support your Sleep Routine
For Doona Dodgers, napping can be a helpful tool to catch up on lost sleep, but it requires balance to avoid disrupting your night’s rest.
Keep Naps Short
Aim for around 20 minutes. A short nap can provide a quick boost to alertness without allowing you to drift into deeper stages of sleep, which can leave you groggy and disrupt your sleep schedule later.
Nap Early in the Afternoon
Try to schedule naps no later than early afternoon. Napping too late in the day can interfere with your body’s natural sleep drive, making it harder to feel sleepy at night. An early nap gives you the energy boost you need and allow your sleep drive to rise again ready for sleep at night.
Make Naps Restorative, Not Habitual
While naps can help on days when you’re especially tired, relying on them daily can prevent your body from establishing a regular sleep-wake rhythm. Try to use naps strategically on days when you really need them rather than as a replacement for consistent nighttime rest.
By making small changes to your schedule, environment, and habits, you can improve your sleep quality and leave your Doona Dodger days behind. Remember, sleep is a long-term investment in your wellbeing, and even small improvements to your sleep routine can make a world of difference.