With life’s stressors and extreme use of electronics, we are getting less restful sleeping. Facts state that adults need more than 8 hours sleep and adolescents require up to 10 hours of sleep a night. The decreased amount of sleep effects concentration, happiness, and one’s general health.
Here are 6 simple ways to help you improve your sleep.
Maintain a sleep routine. Try to go to bed at the same time each night; even if it’s the weekend. Once a bedtime routine is started, your body will automatically shift to go into a sleep mode.
Consider the environment. Make sure your room is comfortable and not too hot. A cooler room helps deepen sleep. You can sleep sounder when the mattress, sheets, and comforter are made of good quality. It is important to block out distractions such as noise and light. Make the room as dark as possible; this helps notify the brain that it’s time to sleep. A fan can act as white noise to drowned out any sounds that are distracting.
Limit the electronics. I know you don’t want to hear this, but hear me out. I know that not having my phone at my fingertips can cause distress, but research shows that constantly relying on my phone affects my quality of sleep. Aside from the distraction of scrolling social media feeds and electronic games that waste hours of our time, the blue light from computers, cell phones and televisions stimulate the brain to stay awake. By removing all electronics from the bedroom, you are less distracted and you can focus on sleeping.
Clear your mind. If you are anything like me, I find my mind does not shut off when it is time to sleep. If anything, the quietness just magnifies my thoughts. Suggestions to slow wondering and racing thoughts include setting aside time during my day to address worries; or have a note pad beside the bed to write down thoughts that need attention the next day. Give yourself permission to deal with worries and racing thoughts tomorrow.
Learn to relax. Tense muscles can ruin sleep. A technique called ‘’progressive muscle relaxation’’ helps you recognize the difference between tense and relaxed muscles by making you focus on tensing specific muscle groups then releasing the tension. This technique can also help stop wondering thoughts by making you refocus on your muscles.
Eat healthy foods and exercise. Even though a healthy lifestyle is encouraged, it is recommended that you avoid eating a heavy meal before bed because it takes too much energy to process it. Exercise within 3 hours of bed can cause an increase in endorphins that stimulates the brain and keeps you awake.
sources and other information:
And my mom - Jane Gagnon (Registered Clinical Social Worker)
Hey Lauren! I am really glad you taught me/refreshed my mind on these facts! However, are you absolutely sure of those 10 hours for adolescents? I feel really weird after 9! I was also wondering if you stick by these tips and if they are new to you. I should be sleeping by now, but this computer is really distracting, so I should take some of your advice! Haha, great blog post, I'm looking forward to more!
ReplyDeleteOh my god I really love your topic, my problem is the following, I use my phone passed my ``sleeping time`` and I end up with less hours of sleep, the next morning I’m so sleepy and wished I slept earlier, I’m really looking forward to your future posts because this relates to me in many ways , and hopefully I’ll take some advice from your blog, and awesome job I really enjoyed reading this.
ReplyDeleteThis blog is very helpful. I don't really have a lot of trouble sleeping most of the time but these tips could help me either way, and can help a lot of other people especially with our generation and new technology. You're blog is very well written. I will certainly read your next blog and follow your tips!
ReplyDeleteHey Lauren, I really like the topic of your post. I find that so many kids our age are always complaining about being tired but never want to put their phones down and well actually get some sleep. I think your post will help people realize that sleep is more important than they may think. Thank you and I look forward to your next post!
ReplyDeleteHey Lauren your blog is looking fantastic so far and I'm very impressed with all the work you've put into it. I am so pleased you decided to discuss this topic because I personally have a pretty crappy sleeping schedule and this has helped me out. I can't wait to keep reading your future posts!
ReplyDeleteHey Lauren, I find your blog very helpful and I will surely use those tips. I love how you put subtitles in a very short form, and then explain them in a clear and easy way to understand. I am learning a few things and I actually enjoyed reading your blog. I will surely read your next posts! Good job!
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