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Issue 17 Out Now

Ways to get a better sleep


There are so things that can make us have a horrible sleep at night or even when we are making naps throughout the day. Getting enough sleep each night is very essential to your life in many ways from your overall health, to the mood that you have the next morning and the energy levels that you have. The minimum amount of sleep that we should be getting is eight hours, but a lot of us aren’t getting it. Here are a few ways that you can get a night of better sleep.

1)Pay Attention to what you eat and drink before going to bed

~There are specific things that may affect your sleep in both good and bad ways like not drinking caffeinated drinks before going to bed, not eating or eating heavy foods. Another thing is paying attention to how late in the night you are eating. It is best to stop eating 3–4 hours before going to bed so your body has enough time to digest food fully. Per Mayo Clinic, “Discomfort might keep you up…The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep.”

2)Lower the lights

~When we have all the lights around us on before we go, it will limit our sleep levels and we may end up keeping them on all night which is good. A couple of hours before you go to bed, you need dim or even turn off the lights. If you like to keep on one light at nighttime, try a blue LED light that will help you improve your sleep quality. This even goes for lights from electronics to windows. If your room is facing toward the sun, you may need a dark sheet to cover your window, especially in the morning. As reported on WebMD, “Lower light levels signal your brain to make melatonin, the hormone that brings on sleep.”

3)Stick to one sleep schedule

~When you don’t have a sleep schedule that you stick to, you will go to sleep at different times each night which will hurt your sleep and health. You need to set a specific time that you will go to sleep every day and don’t change it unless something major comes up. With that, you would also benefit if you woke up around the same time every day. If you like to be a little more lenient on the weekends then you can set it to different times. Consistency is the key to sleep schedules. As stated on May Clinic, “Being consistent reinforces your body’s sleep-wake cycle.” If you have a hard time falling asleep, then you can read a book or even listen to some white noise background music.

4) Free your mind before going to bed

~There are so many things that can stress us out throughout the day, but the key to making sure you get a good sleep is having a stress-free mind before sleeping. We will not sleep restfully if we have things on our mind no matter what it is. If things have been stressful for us, we need to find a way to deal with it before going to sleep because if we don’t we will still be stressed through the night. This can look different for every person but we need to be at peace and calm before going to sleep. According to WebMD, “Put aside any work, touchy discussions, or complicated decisions 2 to 3 hours before bed.”

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