When Life Disrupts Your Sleep: My Night at the Hospital and Tips to Bounce Back

Last night was one of those unexpected nights that threw everything out of balance. My daughter suddenly started experiencing chest pains and shortness of breath, so we rushed to the hospital. Thankfully, after hours of waiting and worrying, we got the all-clear. But those four hours sitting in the ER completely disrupted my sleep schedule.

As a sleep coach, I know how crucial it is to get back on track as quickly as possible. I’m usually in bed by 10 pm, but last night, we didn’t get home until 3:30 am. Knowing my morning would be off, I allowed myself to sleep in and wake up naturally. I woke up at 7:30 am and resisted the urge to go back to bed. Instead, I embraced the day (with an extra cup of coffee, of course).

Despite having a busy afternoon ahead and a 3-hour class tonight, my goal is to stick to my regular bedtime of 10 pm. By doing so, I know I’ll be back on schedule tomorrow.

Why is this so important?

Maintaining a consistent sleep schedule is one of the most powerful things you can do for your health. It helps regulate your internal clock, making it easier to fall asleep and wake up at the same time every day. Consistent sleep improves your mood, cognitive function, and overall well-being. It also strengthens your immune system and lowers your risk of chronic conditions like heart disease and diabetes.

Here are some tips to help you get back on track after a disrupted night:

Wake up at your usual time. Even if you’ve had a rough night, try to get up at your regular time. Sleeping in too late can throw off your schedule for days.

Avoid napping. It’s tempting to catch up on sleep with a nap, but this can make it harder to fall asleep at your normal bedtime.

Get outside. Exposure to natural light helps reset your circadian rhythm. Take a walk or sit outside for a few minutes in the morning.

Stick to your bedtime routine. Follow your usual wind-down routine, whether it’s reading a book, taking a warm bath, or practicing relaxation techniques.

Stay hydrated and eat well. Lack of sleep can make you crave sugar and caffeine, but try to focus on balanced meals and stay hydrated.

Remember, life happens, and sometimes our schedules get thrown off. The key is to be kind to yourself and get back on track as soon as possible.