Sleep 101: Why it Matters and How to Get Good Sleep!

✅Establish a Consistent Sleep Schedule:

• Establishing a consistent sleep schedule is crucial because it helps regulate your body’s internal clock, or circadian rhythm, which governs sleep-wake cycles. By going to bed and waking up at the same time every day, you can improve sleep quality and duration, enhance alertness during the day, and reduce the risk of sleep disorders (Gaultney, 2021). A regular schedule reinforces your body's natural sleep patterns, making it easier to fall asleep and wake up feeling refreshed (Gaultney, 2021). 

✅Create a Pre-Sleep Routine:

• Establishing a pre-sleep routine is essential for promoting quality sleep, as it helps signal to your body that it's time to unwind (Wuyts, De Valck, Vandekerckhove,  Pattyn,  Bulckaert,  Berckmans,  Haex, Verbraecken, & Cluydts, 2012) . Engaging in calming activities can be part of this routine, such as washing your face, brushing your teeth, reading, taking a warm bath, or enjoying a cup of herbal tea. By consistently practicing these soothing activities each night, you create a relaxing atmosphere that prepares your mind and body for restful sleep (Wuyts et al. 2012).

✅Optimize Your Sleep Environment: 

• Optimizing your sleep environment is crucial because a comfortable and conducive setting can significantly enhance sleep quality (Hirshkowitz, Whiton, Albert Alessi, Bruni, DonCarlos & Vitiello, 2015) . Factors such as light, noise, and temperature affect your ability to fall asleep and stay asleep. A cool, dark, and quiet room promotes relaxation and signals to your body that it’s time to rest, leading to deeper, more restorative sleep (Hirshkowitz, et al. 2015). The optimal sleep temperature for most people typically falls between about 15 to 19 degrees Celsius (Hirshkowitz, et al. 2015). 

✅Limit Exposure to Screens:

• Limiting exposure to screens before sleep is important because screens emit blue light, which can interfere with the production of melatonin, the hormone responsible for regulating sleep (Hale & Guan, 2015). This disruption can make it harder to fall asleep and reduce overall sleep quality. By minimizing screen time an hour before bed, you allow your body to prepare for sleep naturally, leading to a more restorative night's rest (Hale & Guan, 2015).

✅Get Natural Light Exposure:

• Getting natural light exposure, especially in the morning, is crucial for promoting a healthy circadian rhythm( Czeisler & Klerman, 2009). Natural light helps regulate the production of melatonin, the hormone responsible for sleep. By synchronizing your body's internal clock with the external light-dark cycle, you can enhance alertness during the day, improve mood, and facilitate better sleep at night (Czeisler & Klerman, 2009). Additionally, spending time outdoors throughout the day further reinforces this cycle, contributing to overall well-being and ensuring a more restful sleep (Czeisler & Klerman, 2009).