Healthy sleeping habits

By: Calla Fragassi

Getting a good night’s sleep is the key to a great day, whether you’re going to school, work, or just relaxing at home. Here are a few of the main sleeping recommendations from Mayo Clinic.

Going to bed at a decent and consistent time every night.

If you aren’t going to bed until past 11pm-12am every night, you are going to start to feel a change in your body. Even though everybody’s bodies are different and require a different amount of sleep, it is suggested by the Centers for Disease Control and Prevention that you get a minimum or 7-8 hours of rest nightly to allow your body to fully refresh and reset. If your body doesn’t get enough, it won’t go through the stages needed to complete the sleep cycle.

Sleep in a comfortable, cool environment

Making sure you are comfortable with your sleeping arrangement is another important factor when it comes to getting a good night’s sleep. Having a cool, dark room or space to sleep will make it easier for you to fall asleep, and stay asleep longer without disruptions. One way to cool down your room is to keep heat out of your room during the day. This could be as easy as keeping your door open, or covering your windows to prevent sunlight from coming in. Doctors recommend keeping your room at a temperature between 60-68ºF for the most comfortable sleep.

Remove electronic devices from your room

Having your phone, computer or any other device with you before you go to sleep may make you stay up later than you need to be. Screen time right before bed can affect your sleep and its quality due to blue light. Blue light interferes with your sleep hormones and can make it difficult for you to fall asleep. Shutting off your phone an hour before bed will help promote faster melatonin production and will help you sleep better.

Avoid eating large amounts of food or ingesting caffeine before bed

Eating right before bed risks the chance of getting an upset stomach or uneasiness which can make it harder to fall asleep. Eating can trigger heartburn and drinking caffeine can result in headaches, nausea and night sweats. Doctors recommend eating 2 hours before you go to bed to settle any possible stomach issues and to avoid negative effects.

Be active during the day

Being active during the day will tire out your body and allow your body to fall asleep more easily at night. Running and completing exercise can help boost serotonin levels, regulate sleep and heighten hormone production at night, including melatonin. The more energy you use up during the day, the more sleep you will need to be able to replenish your body of the energy supply lost. This is why when you don’t do a lot in one day, you will most likely sleep worse than if you had an active day.

There are lots of different ways to help elevate your sleeping experience to have a better day and a better feeling overall. These are just some of the many ways you can improve your sleep, and I would recommend testing some of these out to see which works best for you!

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