{"id":1098,"date":"2021-09-21T09:34:49","date_gmt":"2021-09-21T16:34:49","guid":{"rendered":"https:\/\/in.nau.edu\/ucan\/?p=1098"},"modified":"2021-09-21T09:48:00","modified_gmt":"2021-09-21T16:48:00","slug":"5-tips-for-better-sleep","status":"publish","type":"post","link":"https:\/\/in.nau.edu\/ucan\/5-tips-for-better-sleep\/","title":{"rendered":"5 Tips for Better Sleep"},"content":{"rendered":"

Last week\u2019s blog<\/a> explored how and why getting adequate sleep is central to our wellbeing. If you\u2019re feeling inspired to invest in your own relationship with sleep and directly reap these powerful benefits, then look no further! This week\u2019s blog offers five practical strategies for directly improving both your quality and quantity of seep. Ready to experience the magic of good sleep? Let\u2019s go!<\/p>\n

\"\"1. Determine how much sleep you need <\/strong><\/h3>\n

In order to establish healthy sleep patterns, it helps to first understand how much sleep your unique body needs to function optimally. The National Sleep Foundation advises healthy adults to obtain between 7 to 9 hours of sleep each night1<\/sup>. However, individual needs can vary depending on your level of activity and overall health.<\/p>\n

So, there is not necessarily a standardized amount of sleep that will be perfectly suited to all individuals across the board. Some people function optimally with 6 hours of sleep, while others may need at least 9. The best way to determine the duration that is ideal for you is through an honest and mindful assessment. Here is a little experiment you can do to help with this:<\/p>\n

    \n
  1. For 4 days in a row (preferably days that don\u2019t require getting up too early and afford the luxury of sleeping in), go to sleep at around the same time every night.<\/li>\n
  2. During each day of the experiment, avoid unusual or excessive activities, such as prolonged strenuous exercise \u2013 this can impact your natural sleep patterns. Try to also avoid consuming alcohol and caffeine.<\/li>\n
  3. Each morning, allow yourself to awaken naturally without the use of an alarm clock. Wake up when you feel you have gotten enough sleep and are well-rested and ready to start your day.<\/li>\n
  4. Calculate the amount of time you slept each of the 4 nights. Then calculate the average amount of sleep you got each night by determining the total hours of sleep you got throughout the 4 nights (adding the hours from each night) and dividing this number by four.<\/li>\n
  5. This figure will give you a good sense of the amount of sleep that is optimal for your mind and body.<\/li>\n<\/ol>\n

    * This experiment was adapted from the book Stress Management for Life <\/em>(Olpin & Hesson, 2021).<\/p>\n

    2. Set and stick to a sleep schedule <\/strong><\/h3>\n

    Once you\u2019ve determined your ideal amount of sleep, take steps to ensure that you get adequate sleep each night by creating a sleep schedule for yourself and as much as possible, sticking to it. Don\u2019t worry, this type of schedule doesn\u2019t require a Google Calendar or Excel Spreadsheet! All a sleep schedule involves is going to bed and waking up at the same time each day. Slowly your body will begin to adapt to this new rhythm and will thank you for this consistency \u2013 our bodies love routine and regularity!<\/p>\n

    Naturally, there will be some nights where you stay up a little later (let\u2019s be real, this is college life!), and it\u2019s important to be kind to yourself when you find it difficult to stick to your sleep goals. It may be helpful to start by setting a goal of a consistent sleep schedule 4-5 days a week, and gradually building it up from there.<\/p>\n

    3. Establish a relaxing pre-bedtime wind down routine <\/strong><\/h3>\n

    Getting to bed on time is a huge accomplishment, but as you may have experienced, falling asleep can sometimes be a whole other story. When we feel stressed or restless, our minds may whisk us into the past or future with incessant thoughts, and our efforts to get to bed early may seem futile.<\/p>\n

    In such instances, establishing a 15\u201330 minute pre-bedtime routine can make all the difference. Think about what activities help you feel soothed and at ease, and try to incorporate these into your routine.<\/p>\n

    You might experiment with taking a nice hot bath with aromatic salts, using essential oils, listening to calming music, meditating, doing gentle stretches, journaling (writing out your stress-related thoughts and feelings can help relieve them), or reading something that isn\u2019t too intellectually stimulating. Think about what brings you comfort and relaxation and treat yourself to those activities before bed. You deserve it!<\/p>\n

    4. Create a stress-free sleep sanctuary<\/strong><\/h3>\n

    Another important factor that can determine your quality of sleep is your sleep environment. It\u2019s so important that you feel comfortable in your bed and that your sleeping space is free of distractions. Adjust the temperature of the room to suit your preferences, try to minimize light in your bedroom (our bodies need darkness to stimulate production if melatonin, the sleep hormone), and maybe even invest in a diffuser or a room spray\/mist for fragrant smells that help relax you. Also make sure that your actual bed and mattress is comfortable!<\/p>\n

    Think about your five senses and what they need to draw you into a state of deep sleep. If you have a roommate with a very different sleep schedule, try to explain your intention to improve your sleep patterns and seek their support. The positive changes you make will benefit you both!<\/p>\n

    5. Limit stimulating substances and activities<\/strong><\/h3>\n

    An important part of good sleep hygiene \u2013 which simply refers to healthy sleep habits \u2013 is knowing what to avoid in order to optimize your quality and quantity of sleep. Anything stimulating can keep your mind and body active and overly alert, which may interfere with your sleep related goals. The usual culprits are caffeine, sugary beverages and snacks, and of course, technology.<\/p>\n

    It may be unrealistic to cut caffeine out completely, but you could try to establish a \u201ccaffeine cut off\u201d each day. Decide on a specific time of day (ideally the late afternoon) after which you will not consume any more caffeine. Each time you feel the urge for that caffeine fix, try instead to drink a glass of hot herbal tea or energize yourself with some fresh air and movement.<\/p>\n

    These changes can feel challenging at first, but try to just approach his as an experiment and notice what differences you experience in your sleep when you limit your caffeine intake past a certain time. You could apply the same strategy for sugary snacks with a high glycemic index, which can also impede your ability to fall asleep.<\/p>\n

    In the same way, experiment with setting yourself a cut off time for technology use \u2013 not just your phone, but also your laptop, TV… basically anything with a screen! Electronic devices emit blue light, which can reduce the levels of melatonin in your body and make it more difficult to fall asleep. Additionally, creating a screen free zone for yourself before bed can help to clear your mind of distractions. Try it out and see what happens!<\/p>\n

     <\/p>\n

    Hopefully these tips have equipped you with some ideas on how to generate and enjoy the magic of sleep! Remember, sleep (or lack of sleep) impacts all areas of our lives, especially our stress levels and other dimensions of health, such as nutrition and physical activity. Let’s be real – sufficient sleep can be a significant stress-buster and a major mood enhancer. Experience it for yourself!<\/p>\n

     <\/p>\n\n

    \n Maya Rajah, UCAN Health Coach<\/a>\n <\/div>\n\n","protected":false},"excerpt":{"rendered":"

    Last week\u2019s blog explored how and why getting adequate sleep is central to our wellbeing. If you\u2019re feeling inspired to invest in your own relationship with sleep and directly reap these powerful benefits, then look no further! This week\u2019s blog offers five practical strategies for directly improving both your quality and quantity of seep. Ready […]<\/p>\n","protected":false},"author":359,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_relevanssi_hide_post":"","_relevanssi_hide_content":"","_relevanssi_pin_for_all":"","_relevanssi_pin_keywords":"","_relevanssi_unpin_keywords":"","_relevanssi_related_keywords":"","_relevanssi_related_include_ids":"","_relevanssi_related_exclude_ids":"","_relevanssi_related_no_append":"","_relevanssi_related_not_related":"","_relevanssi_related_posts":"","_relevanssi_noindex_reason":"","footnotes":""},"categories":[1],"tags":[],"class_list":["post-1098","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/posts\/1098","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/users\/359"}],"replies":[{"embeddable":true,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/comments?post=1098"}],"version-history":[{"count":3,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/posts\/1098\/revisions"}],"predecessor-version":[{"id":1101,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/posts\/1098\/revisions\/1101"}],"wp:attachment":[{"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/media?parent=1098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/categories?post=1098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/in.nau.edu\/ucan\/wp-json\/wp\/v2\/tags?post=1098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}