They say that sleep is a beautiful thing. In more ways than one, sleep is an important part of your overall health and quality of life, including your mood, weight, productivity and awareness. From the length of time you sleep to the sleeping schedules you adopt, mastering your sleep versus awareness can work wonders for you. Unlike other health regimes, sleep is considered one of the most essential aspects of our daily lives as it can affect our physical and mental functioning the next day, our ability to fight disease and develop immunity, or even our metabolism and chronic disease risk. Known as a truly interdisciplinary function, sleep touches every aspect of health, including our general awareness of our five senses.
Studies show that adults should get seven to eight hours a night for good health. While some people insist that they can get away with four or five hours of sleep, these so-called “short sleepers” only make up a very small percentage of the population and are mostly staying alert by drinking coffee or other caffeinated drinks – leading to unhealthy habits and health risks. That’s why getting sleep isn’t just about the number of hours you’re asleep. It’s also about the quality of sleep and that you stay on a regular schedule so that you feel rested when you wake up.
According to neuroscientists, good sleep hygiene involves adequate cycles of REM and deep sleep to consolidate memories, enhance cognitive functioning, bolster your immune system and hormone production, and support your mental health and well-being. Unlike a computer, sleep does not merely mean you can click a button and have a ‘switch-off’ period for your body. High-quality sleep hygiene involves establishing a consistent schedule and routine to positively influence your health and cognitive well-being for maximum alertness.
Interested in learning how you can master your sleep and awareness routine? Read on.
Decide on a Set Bedtime
It’s natural for your brain to begin winding down after a long day of work or school. This is known as your natural sleep-wake cycle, and it can be manipulated to fit your lifestyle and goals for better awareness and next-day productivity. By deciding on a bedtime and wake-up time that are most conducive to your schedule, you can begin to train your brain to naturally feel tired at bedtime with little to no help from additional sedatives like taking melatonin or applying essential oils. By simply sticking to a consistent sleep schedule, you will be able to plan and work on time, with less of a need for breaks or naps, as well as notice a significant improvement in your overall mental state and alertness. And while this mastering tip does mean you might need to set an alarm telling you it’s time for bed, it’s definitely worth the effort.
Put Away Your Electronics
While watching television or scrolling social media may feel relaxing at the moment, electronic devices, including computers, televisions, smartphones, and tablets, all emit strong blue light that floods your brain and tricks it into thinking it is daytime. Before you know it, your brain reads the blue light as an indicator to stay awake, thus suppressing melatonin production. That’s why putting away electronics at the beginning of your bedtime routine is crucial. While you may need to have your phone nearby, try to set your phone on airplane mode or focus mode to ensure only those who need to reach you can. You can also turn on your phone’s red-light filter before your bedtime, so if you accidentally look at it, it will not be as disruptive.
Stretch, Breathe, and Relax
Relaxation techniques like deep breathing exercises or progressive muscle relaxation (PMR) can help release physical and mental tension by turning focus toward your body and mindfully relaxing. Doing a few yoga positions before bed or shortly after waking up has been shown to improve sleep quality. Plus, stretching your muscles for the day can lead you to feel more relaxed and in better spirits. Stretching and relaxing is considered a great way of preventing depression, promoting better sleep and increasing overall daily energy.
Drink A Glass of Water
It’s time to put your water bottles to the test, especially in the evening and morning. Hydration is key to your health and well-being and is considered a critical component of a great morning routine. Drinking water before and after bed has several benefits for your skin, sleep routine, body temperature and even for those headaches that creep up occasionally, making it an easy step to incorporate into your daily routine for maximum sleep and general alertness. It’s also often recommended that you should stop drinking water two hours before going to bed. This way, you’re not flooding your body with extra fluids that may cause an unwanted trip to the bathroom in the middle of the night. If you do need to have some water before you hit the hay, a little bit is still ok.
Get Some Sunlight
Viewing sunlight within the first hours of waking (as soon as you can, even if through cloud cover) increases early-day cortisol release and prepares the body for sleep later that night. A morning spike in cortisol positively influences your immune system, metabolism and ability to focus during the day – a great way to regulate your “circadian clock” and manage other biological processes like your hunger or body temperature. By simply spending 5-10 minutes outside on a sunny morning and afternoon, your body can begin the process of releasing cortisol, which, in turn, helps with future sleep and general alertness. Plus, a little fresh air never hurts, either.
By mastering your sleep and alertness routines, you can begin to take control of your health in new and bountiful ways. If you find yourself always hitting the snooze button, needing to take a nap in the middle of the day, or feeling grouchy in the morning, it might be time to apply these tips. You work hard every day and deserve a good night’s rest for even greater mornings.
At ACU Online, we strive to help every student achieve their goals in and out of the classroom. Talk with our Student Wellness Manager today and gain insight into how ACU Online can help you reach your academic and personal goals this new year.