Is it just me, or does summer seriously mess with your sleep schedule? As an adult, I finally understand why my parents used to make me go to bed earlier the week before summer vacation came to a close in order to “prepare.” These days, I’d do anything for that reset.

According to the New York Times, this is a common feeling. And, turns out, a bad night of sleep can affect your performance.

“For most of us, that alarm is going off at a time when we are likely having REM sleep, one of the most restorative stages of sleep,” said Ilene Rosen, MD, associate professor of medicine at the Hospital of the University of Pennsylvania, who studies sleep disorders and sleep deprivation. But once you’re awake, hitting snooze might do more harm than good. “You’re short-changing yourself,” Rosen says.

On some level, I think all of us know we probably should sleep more. And we also know we should hit the snooze less. There are so many sleep hygiene tips that I have heard over and over again … but just refuse to implement.

For example, all the research shows that I should probably not scroll through my social media aimlessly for hours before bed. Yet, every night I convince myself that it’s the only thing that will tire me out. Doomscrolling, with a cause, I claim. Yet, the evidence continues to prove me wrong.

And in the summer, when I spend my days outdoors and my nights enjoying al fresco dining, I collapse into my bed later and later. You’d think I would fall right asleep. Wrong. I fruitlessly try to reclaim my time by catching up on social media posts I missed and watching an endless stream of TikToks.

This is called “Revenge bedtime procrastination.” The term was coined to describe the phenomenon wherein people put off going to bed to engage in activities that they don't have time for during the day. It is a way of finding time for leisure and entertainment—at the expense of sleep.

Guilty! But at the end of the day (literally), this habit isn’t making me happier. It’s actually doing the opposite. So my goal for the end of summer is this: get better sleep. From the little I know about setting goals and sticking to them, I know that I need more concrete goalposts to motivate me and track my progress.

According to SleepAssociation.Org, some steps to good sleep hygiene include:

• Maintaining a regular sleep routine
• Avoiding daytime naps (this one’s gonna hurt … I love a post-brunch, pre-dinner siesta)
• Don’t stay in bed awake for more than 5-10 minutes.
• Don’t watch TV, use the computer, or read in bed.
• Drink caffeinated drinks with caution
• Circulate clean, fresh air in your room
• Exercise before 2 pm every day
• Have a quiet, comfortable bedroom
• Have a comfortable pre-bedtime routine

Some of these are more feasible than others. My caffeine addiction might be difficult to curb, but I might start limiting my late matchas and espresso martinis. And while I won’t start a full exercise routine tomorrow, I could start “excercise snacking” in the mornings to tire me out.

By far, the most attractive tip is starting a comfortable pre-bedtime routine.

I love a good ritual. Whether it’s mixing my morning matcha (I told you I was addicted), doing my best That Girl impression, or gratitude journaling with my crystals at the full moon — if it works, it works. Applying this fanaticism for a daily habit to my sleep might finally be the thing to change my habits.

My impulse is to jump right in with a full 60-minute wind-down routine. But I know I should probably start small. Like, with one small step to actually get me to stop scrolling at night and get out of bed faster. The antidote to my tech addiction? A new-school take on the old-school alarm clock.

Introducing your new alarm clockvia Loftie

My excuse for taking my phone to bed is that it’s my alarm. No more. With the Loftie alarm, I get an alarm clock that will actually wake me up and force me to leave my phone out of my bedroom.

Loftie is a wellness company helping people create tech-life balance through beautifully designed, deceptively simple gadgets. The alarm clock is not the clunky cartoonish clock you might be picturing. It’s a sleek, streamlined tool that prioritizes wellness. And I’m a sucker for anything branded as a wellness tool. Give me gua shas, B12 patches, and a Loftie. I’m there.

Loftie provides it all — music, meditations, and bedtime stories, playable right from your device. Get the rest you deserve by falling into deep sleep thanks to white noise and nature sounds, plus a gentle nightlight when you need it. All these capabilities will soothe me to sleep, and the gentle waking system will gently usher me out of it. Say goodbye to alarming alarm sounds for good.

Better sleep means better days. And as fall comes, I’m getting the urge to get back into routine and get my life together again. Less traveling, more focus, and more productive days sound great — and Loftie will help me get the sleep I need to perform my best.