Lesson 22: Goal-Setting, Part 7, Sleep ScheduleMy candle burns at both ends;
It will not last the night;
But ah, my foes, and oh, my friends–
It gives a lovely light! — Edna St. Vincent Millay
This is the most important thing in this course to get right. You must do exactly what I say. I will not say this about any other aspect of this course.
You must work out a sleep schedule, and then stick to it.
This schedule applies until you are 18. It has to do with your biology. You can harm yourself if you do not get this right.
Do not imitate me or any other adult. Our bodies are different. Respect these differences.
First, read these articles by physicians and sleep specialists about teenagers’ sleep requirements. This is serious stuff. Don’t shrug it off. Read everything in each article. Take notes.
Mayo Clincic
UCLA Sleep Disorders Center
Sleep Foundation
Better Health Channel (Australia)
Second, obey these rules:
1. Design a sleep schedule for your needs (not wants).
2. Make it realistic — doable.
3. Stick to lights out, Sunday through Thursday.
4. Get at least 9 hours a night.
5. If you also need a 30-minute afternoon nap, take it.
6. If you are a light sleeper, use wax earplugs.
7. Do not fight your stimulant-fee sleep pattern.
8. Leave an hour after TV/Internet to wind down at night.
9. Do not use sleep as a drug to ease emotional pain.
10. Build your work schedule around your sleep schedule.
11. If reading in bed puts you to sleep at night, read in bed.
12. Early rising is most efficient, if biologically possible.
If you adjust your schedule for a unique opportunity, such as being an apprentice, make sure you adhere to the 9-hour minimum limit.
Stick to the adjusted schedule rigorously. They key is regular times.
Instead of watching a video lesson, work on a preliminary sleep schedule. Modify it over the next week until you are not tired during school hours. Adjust school hours accordingly.
Factor this in: no staying up later on the weekends than one hour beyond Sunday-Thursday nights. If you get your schedule right, you will not sleep late on Saturday and Sunday mornings.
Your free day on the weekend should be used to either to start a business or prepare for CLEP and DSST exams to quiz out of college courses. Do not use it as a school day.