Countless nights I have tossed and turned in my bed, with my mind completely wired with things I need to get done, thinking about the next day, and wondering if I forgot to do anything. Which, of course, is something that I think that all of us has done. Getting a good night's sleep is hard, especially with school, work, and family obligations, sleep is probably the last thing on your list. BUT sleep is so important. Not getting enough sleep can effect our weight, memory, and our overall well being. The National Sleep Foundation recommends that young adults get about 7 to 9 hours of sleep. And tbh we get a lot less sleep than that (I know I do anyway). But I have made some progress in the matter. And now I would like to share my knowledge with you on how to get a good night's sleep.
1. Have a sleep schedule This is probably the most important tip. Wake up at the same time everyday and go to bed at the same time every day. This will regulate your internal clock, so that even when your schedule does get a little messed up (because it will!) your body will get right back into the swing of things. One way to do this is to create a sleep journal to log in the times you wake up, go to sleep, and take naps just to keep track of your sleep habits. Then you can plan out where you need to get more sleep to pay back your sleep debt (i.e. naps). Waking up at the same time can really give you a good routine to stick with. (which is very helpful if you read my post on 5 ways to manage your time ;) 2. Learn the art of napping Naps are amazing. And they are also very helpful as well. A 10-30 min nap is a power nap which increases your productivity and memory. A 60 min nap is a power nap that increases your alertness and performance. A 90-120 min nap is a full sleep cycle which puts you into a REM sleep which helps you pay back your sleep debt and makes you feel more rested. Ways to optimize your napping:
Remember, naps don't replace sleeping, they just complement them. 3.Create a bed time routine If I haven't already mentioned this enough, routines are great. A bed time routine really gets your body and mind into the "I am about to go to sleep mindset". About an hour before you go to sleep, do a couple of things to wind down; take a warm shower to relax your muscles, read a fun book, do some meditation, or write in a journal if you're feeling stressed out to get all of those thoughts out of your head. Now that you know all the good things to do in order to have a good nights sleep, I should probably mention somethings not to do. The big DON'TS if you want a good nights sleep:
~Steph
0 Comments
Leave a Reply. |
Hi, I'm StephanieI am an undergraduate psych major who enjoys creative writing, collecting stationery, and watching The Walking Dead. Connect with me on social media!
Archives
February 2018
Categories |