Tips for Better Sleep

We’ve all had those nights where we just can’t fall asleep, we end up tossing and turning the night away only to get up more exhausted than we were when we first got into bed.  Try one or all of these tips for a peaceful night’s sleep:

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  1. Keep your daytime naps 20 minutes or under! Taking naps during the day may be beneficial for cognitive function and memory performance. However, taking longer naps, especially later in the day, may disrupt sleeping patterns and keep you from falling asleep at night. Taking longer naps can also increase chances of disorientation or sleep inertia. Take a quick nap between 10 and 20 minutes everyday to increase alertness and productivity!
  2. Get in a pre-bedtime workout! Along with many other benefits, exercise may also help you sleep throughout the night. Exercise is proven to reduce stress, improves mood and tire you out. Being tired and worry-free almost guarantees a good night’s rest. Get in a workout when you can, even if it’s just an extra 10 minutes of fast paced walking!
  3. Avoid blue light exposure before bed! The blue light exposure from your electronics, such as phones and tablets, trick your body into thinking that it is actually day-time and forces you to stay aware and awake. Using blue exposure block glasses or changing your phone to night-mode can be the simple answer to this problem!
  4. Eliminate heavy meals before bedtime! Nighttime eating may not only lead to weight gain, but it may also affect your ability to sleep. It is a good idea to let your stomach fully digest after a meal before going to bed, which takes an average of 3 hours. Laying down after eating a heavy meal can cause heartburn and insomnia due to lack of digestion. Little low-calorie snacks are key if you are craving something before bed!
  5.  Establish a consistent sleep schedule! After getting used to a sleep schedule, your body may naturally go into sleep-mode and will make falling asleep much easier. A sleep schedule may not only improve your ability to fall asleep, but may allow you to get between 7 and 9 hours of sleep every night.
  6. Avoid caffeine before bed! Did you know that your body takes approximately 6 hours to dispose of caffeine? Caffeine intake before bed can lead to anxiety, rapid heartbeat, and may negatively affect sleep schedules. Eliminate caffeine a couple hours before going to bed to ensure that you will be able to fall asleep.
  7. Take a relaxing shower or bath! Taking a hot shower or bath an hour or two before sleep is proven to relax your body and may help you fall asleep much quicker.

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