Having good sleep hygiene improves your overall health and your academic performance. You (yes, you!) can increase the quality of your sleep by changing some of your daily habits.
Here are 6 tips to get a better night's rest:
1. Keep a regular sleep schedule
Try to go to sleep around the same time every night and wake up around the same time in the morning. By keeping a regular sleep schedule you are helping your Circadian rhythm and you are more likely to reach REM sleep.
2. Be aware of your daily routines
Being physically active and/or exercising during the day can help you fall asleep more easily at night. The Centers for Disease Control and Prevention suggests you limit your caffeine intake in the afternoon and evenings and try not to eat a big meal late at night. This will help you have an uninterrupted sleep.
6. Hide your clock
Constantly checking the time while trying to fall asleep only increases your stress, making it even harder to fall asleep.
3. Create a healthy sleeping environment
The space where you sleep should be uncluttered and comfortable. Use your bed for sleeping, not studying. Keep your room dark and at a cool temperature and remove any items that might distract you from falling asleep (ie: those pesky smartphones).
4. Unplug before bed
Light from phones, computers and television can affect how your body perceives night and day. Watching a show or scrolling through social media when you're in bed can make it more difficult for your body to recognize it's time to rest. Put away or turn off these devices half an hour before you try to sleep.
5. Scent your room with lavender
The aroma of this herb may help to relax your nerves, lower your blood pressure, and put you in a relaxed state. A 2005 study at Wesleyan University found that subjects who sniffed lavender oil for two minutes at three, 10-minute intervals before bedtime increased their amount of deep sleep and felt more vigorous in the morning.
What methods do you use to get a good night's rest? Let me know here: sg5052a@student.american.edu.
Information taken from Southern New Hampshire University.
Happy resting!
XOXO, Sophie