Factual Friday: Sleep Hygiene

     I think we can all agree that there are few things better than getting cozy in your bed and finally drifting off to sleep. And yet, I think we can also all agree that falling asleep can sometimes be really difficult! Staying asleep can also be really difficult, especially when your fire alarm wakes you up at 2 AM due to the broken water heater upstairs, but I digress. This week I want to discuss sleep hygiene. For those unfamiliar with that term, the American Sleep Association defines it as, “behaviors that one can do to help promote good sleep using behavioral interventions” (sleepassociation.org). So let’s get comfy (maybe have a sibling or roommate tuck you in) as we take on Factual Friday: sleep hygiene edition.


(Photo from pexels.com)


Tip #1: Limit phone/laptop/tablet/TV usage before bed

I love playing on my phone before bed. In my opinion, there’s no better way to end the day than snuggled up watching TikToks. However, the sleep scientists would disagree with me. The CDC says to remove all electronics from your bedroom before bedtime. I say, my phone is also my alarm clock, so I will not wake up in time for class if I do that! A happy medium would be to limit screen time right before bed but not necessarily move everything out of your room. So if you find that you have a hard time falling asleep, perhaps no more scrolling through your FYP or Pinterest boards right before bed.

 

Tip #2: Make sure your room passes the vibe check

Both the American Sleep Association and the CDC really emphasize how important it is to make your bedroom an environment conducive to falling asleep. Sleepassociation.org suggests, “Set(ting) your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer...Turn off the TV and other extraneous noise that may disrupt sleep. Background ‘white noise’ like a fan is OK...Your bedroom should be dark. Turn off bright lights” (sleepassociation.org). Basically, do what you need to do to feel relaxed and comfortable.


Tip #3: Avoid naps

I know this one is disappointing and I hate to be the bearer of bad news but that’s what the sleep scientists are telling me! When you take a nap, you decrease your sleep deficit but in order to fall asleep at night, you need some built up sleep deficit. Sleep deficit is exactly what it sounds like, lack of sleep. Obviously a severe sleep deficit is unhealthy but in order to be able to fall asleep at night, you need a little, healthy amount of sleep deficit. So when you nap during the day, you’re decreasing your sleep deficit which ultimately will make it harder for you to fall asleep at night.


Tip #4: Create a bedtime routine

Anyone who knows anything about sleep will tell you to do this. When you create a bedtime routine, you’re conditioning your body to wind down. A bedtime routine consists of a few different things. The first thing is of course having a bedtime and sticking to it. Additionally, you want to have a wake up time that you also stick to. Second, you want to make sure you’re off your phone and other technology far enough ahead of bedtime that your brain has a chance to wind down. Finally, some people find it helpful to have a relaxing bedtime activity. That could be taking a hot shower, making a cup of tea, journaling, stretching, really anything that will help quiet your mind and soothe your body.


Tip #5: Probably intuitive but I’ll say it anyways...yes to physical activity, no to caffeine

 By exercising before 2PM every day, you’re promoting continuous sleep. The reason you don’t want to exercise too close to bed is because, “Rigorous exercise circulates endorphins into the body which may cause difficulty initiating sleep” (sleepassociation.org). You also want to be mindful of how close to bedtime you’re consuming caffeine. This is a hard one, I know. I’ve definitely spent my fair share of afternoons and evenings in the library with a cold brew, powering through homework. However, the American Sleep Association advises against having caffeine past noon. 


Let’s be honest though, I love my bedtime TikToking, having my blue LED lights on at night and drinking an afternoon cold brew and I’m willing to bet I’m not alone. If your current bedtime routine works well for you, that’s great! Maybe next time you have to get up early to catch a flight or have a big exam or need to go into work early, you can try one of these sleep hygiene hacks. Ultimately, you know what makes you the most comfortable and ready for bed. As always, I'm just a girl with a computer trying to arm you with useful knowledge. However you choose to get ready for bed, I hope you sleep well!


And with that, I wish you a Factual Friday and a fun weekend!

Xoxo,

Zoe


 




Sources:

https://www.sleepassociation.org/about-sleep/sleep-hygiene-tips/

https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html


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