How to Get the Best Sleep
We’ve already covered how important sleep is for learning and retaining information. It only makes sense to now cover how we can all get better sleep. Follow these tips during the week to make sure you’re at your best every day.
Circadian Rhythm
The circadian rhythm is responsible for regulating our sleep patterns. People have the strongest desire to sleep between midnight and dawn. This is why once it starts getting late you start getting tired and thinking about sleep. If you can keep a consistent sleep pattern you will help your body optimize sleep quality. Ways to make this happen are:
Go to sleep at the same time every night & wake up at the same time every morning. I know this is not exactly easy to do, especially on the weekend. We all have the tendency to want to stay up later and sleep in on the weekend. I do it too! But, this throws off our sleep cycles and makes it harder to establish a good sleeping pattern.
Limit napping. I know lots of people like napping during the day. Lots of students do it during class, much to the frustration of their professors! Napping can make it harder to go to sleep at bedtime, especially if you are taking long afternoon naps. You just won’t be tired when it’s time for bed. If you must nap, keep them short. 15-20 minutes max.
Lighting
You may have heard of the sleep aid melatonin. Melatonin is a hormone that is released when it’s dark. It causes you to feel sleepy. When you are exposed to light, less is released causing you to feel more alert. This means you can use light to influence your sleep habits. At night you should:
Avoid bright screens. Keeping screens from phones, tablets, computers and TVs out of sight for 1-2 hours before bed will work wonders.
Go to bed in a dark room. Use curtains or blinds to block light from windows. Don’t put brightly lit alarm clocks right next to your bed. Use a sleep mask if you must to block out the light.
Exercise
Exercise is great for helping you get the best sleep, if you do it at the right time. Although tiring temporarily, exercise is invigorating for the body. It causes cortisol to be released and metabolism speeds up. These effects can cause problems with sleep.
It’s recommended that exercise be done in the morning or afternoon, at least three hours before bedtime. This will give your body time to adjust and will allow for better sleep quality.
Caffeine
With the obsession for coffee these days, this is a big one. Caffeine is a stimulant. A stimulant is the last thing you want right before bed. In fact, caffeine can have a negative effect on sleep 10-12 hours after drinking it! Obviously, some people will be more sensitive than others to its effects but for most people caffeine within 3-4 hours of bedtime is going to cause issues. Definitely want to limit your intake at night!
Eating
Eating large, heavy meals close to bedtime is not recommended. Many people will experience heartburn and stomach discomfort if they eat right before bed. It makes sense then to keep the big meals in the earlier times of the day. Alcohol and sugar can also interrupt sleep so it’s a good idea to skip those right before bed as well.
Relax
It’s easy to get stressed during the day when you are trying to complete multiple projects, study for exams, keep relationships going, working and everything else. This stress weighs on your mind and can make your brain become overstimulated.
Once its reached this point, your body has a hard time settling down. Have you ever been so tired but just can’t fall asleep?
If so, you probably were overstimulated. Although it’s impossible to eliminate all the daily stress we feel, there are ways to combat its effects at night.
Read a book, a real book, not one on a device. Sit in a nice, quiet place with dim lights.
Take a warm shower
Listen to meditation music while you stretch
Write in a journal. List the tasks you accomplished during the day and what you need to do tomorrow. This will give you a sense of accomplishment and also make you more prepared for the upcoming day.
Bed & Surroundings
I don’t know about you but I sleep best in a cold room with the fan on with lots of blankets. This keeps me from getting hot during the night. Most people get the best sleep in a room that’s around 65 degrees.
You also should have a comfortable pillow and mattress. Make sure you get something that won’t cause your neck and back to ache. I love the foam pillows and mattresses since they conform to your body and provide great support.
Finally, don’t lay around in bed watching TV, talking on the phone, etc. The bed should be reserved for sleep. This way, when you lay down, your body gets the signal that its time for bed.
Summary
Sleep is key to performing and feeling your best during the day. These are simple, easy to do tips that will help you get the best sleep possible. Try them out and see if you notice a difference, I bet you will!
