Are you Getting Enough Sleep?
Sleep plays an important foundation when it comes to health and well being. Getting enough quality sleep can help protect your mental health, physical health, quality of life, and safety.
Everyone tells you how important sleep is, but being able to just shut off your mind from all your problems and complications is another thing.
The Sleep Foundation suggests to make sleep a priority. They believe healthy sleep habits can make a big difference in your quality of life.
According to the National Sleep Foundation, university students are sleeping less on average with bare minimum of 6-6.9 hours of sleep. With students focused on upcoming exams, assessments and extra recreational activities, they are becoming less and less focused on giving their bodies the right amount of sleep.
Here are eight key factors in developing stronger sleeping patterns and getting a good night’s rest.
1. Sticking to a Sleeping Schedule,
Sticking to a sleeping schedule is important because it develops and maintains timing of the body’s internal clock and helps you to fall asleep faster and rise easier.
2. Practicing a Relaxing Breathing Bedtime Ritual
Learning to relax before bedtime is a powerful weapon to getting a good night’s sleep. Stress is a highlighting factor that prevents many from sleeping. In order to reduce this, doing deep breathing exercises can help reduce stress and calm your body.
3. Limiting Naps in the Day.
If you are someone who is napping in the day and having trouble sleeping, you should consider adjusting your sleeping schedule. This includes cutting out those sneaking naps in the day.
4. Exercising Daily
Exercise is necessary for physical fitness and good health. Exercising helps you to become more alert, speeds up your metabolism and keeps you energized for the day. It is recommended the best time to exercise is 3 hours before bedtime.
5. Creating a comfortable sleep environment
One of the biggest keys to maximising the efficiency for sleep in your room is what you associate your room with. There should be two main purposes for your room only: sleep and sex. Everything else within your room is purely there as a distraction.
A few tips to remember when heading to bed is:
- Take out all electronics
- Keep your room cool and quiet
- Turn off all lights
6. Avoiding sleep stealers.
Sleep stealers can make it difficult to fall asleep, turn you into a light sleeper and send you to the bathroom more times than necessary.
During the night if you want to get a good night’s sleep, things to avoid include:
Alcohol- You may think alcohol helps you sleep, and it does. The problem occurs after you have fallen asleep. Having alcohol before you sleep is more likely to occur frequent awakening, night sweats, nightmares, headaches and is much less restful.
Caffeine – if you are a coffee lover the last coffee you drink should be at least 4 hours before bedtime to avoid staying “buzzed”
Chocolate- Chocolate contains caffeine and theobromine and leave you tossing and turning in the night.
7. Giving your body time to relax an hour before you go to bed.
It’s important to wind down after a long day and have time to relax and “chill” out. This helps to relax the body before bed.
8. Using your bed only for sleeping.
It is vital to use your bed only for sleeping. Your brain should associate your bed with sleep only. It is best to avoid watching television, studying,eating or working in bed.