Getting an adequate amount of sleep is an important part of your physical wellness and overall wellbeing. In general, most adults need at least 7-9 hours of sleep per night. Check out these 9 quick tips to establish healthy routines and habits for a better night’s sleep:
- Do your best to go to sleep and wake up at the same time every day – even on the weekends. This doesn’t mean that you can’t ever stay up late or sleep in but try to be as consistent as possible.
- Maintain the same routine – in the same order – each night before you go to sleep.
- Example Nightly Routine: Step 1: brush teeth, Step 2: do your skincare routine, Step 3: engage in a mindfulness, meditation, or relaxation practice, Step 4: go to bed
- Try to make time in your schedule every day to get out in the sunlight and move your body if you are able to. Natural light and physical activity are both very important for your sleep cycle.
- Take inventory of your drinking habits. Decreasing the amount of alcohol you drink – or cutting out alcohol completely – can improve sleep.
- Avoid nicotine. Nicotine is a stimulant, and research demonstrates that nicotine intake has a negative impact on sleep quality.
- Be mindful of your caffeine intake, including when and how much caffeine you are consuming throughout the day. It can be especially helpful to avoid caffeine in the afternoons and evenings. Did you know it can take up to ten hours before caffeine is completely out of your bloodstream?
- Limit exposure to bright lights, electronics, and screen time leading up to your bedtime. It is recommended that you turn off electronics for the day about 30-60 minutes before going to sleep at night.
- To the extent that you are able, keep your room dark, quiet, and cool to help with sleep.
Finally, if your goal is to change your sleeping habits, take it slow and implement the changes one-step-at-a-time rather than trying to completely shift your sleep schedule all at once. You’ve got this!
For additional strategies, check out these Sleep Resources from the College of Nursing for relaxation techniques like guided meditations and tips to beat insomnia. If you have concerns relating to your sleep habits and health, the Wilce Student Health Center, Student Life Student Health Services and Wexner Medical Center are resources on campus available to students. For specific sleep-related health concerns, The Sleep Disorders Center at The Ohio State University Wexner Medical Center can offer consultations and treatment.
References
- https://wexnermedical.osu.edu/sleep-disorders/tips-for-healthy-sleep
- https://www.sleepfoundation.org/sleep-hygiene
- https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
- https://newsinhealth.nih.gov/2013/04/benefits-slumber
- https://www.sleepassociation.org/about-sleep/sleep-hygiene-tips/
- https://www.sleepfoundation.org/how-sleep-works/why-do-we-need-sleep
- https://health.ucdavis.edu/health-news/newsroom/covid-19-is-wrecking-our-sleep-with-coronasomnia–tips-to-fight-back-/2020/09
- https://www.news-medical.net/news/20190808/Caffeine-before-bedtime-has-little-effect-on-sleep-quality-but-alcohol-and-nicotine-does.aspx
- https://my.clevelandclinic.org/health/articles/15496-caffeine-how-to-hack-it-and-how-to-quit-it
- https://www.albertahealthservices.ca/assets/info/amh/if-amh-alcohol-and-sleep.pdf
-Lucy Hennon, Graduate Student Assistant