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Sleep Hygiene

Sleep Hygiene

Sleep helps regulate mood, appetite, cognitive functioning, and overall daily functioning. But do you know how to get a GOOD night's sleep?  Here are some tips:

1) Have a regular sleep schedule; where possible, go to bed and wake at the same time each day. Yes, even on weekends.

2) Have a pre-sleep routine to prepare the body for sleep. A hot cup of tea, reading a book, turning off all electronic devices an hour before bed, etc.

3) Have a dark bedroom. Use black-out curtains. Turn off the TV and other light sources. Even the glow from your cell phone's screen is a light source--put it on sleep-mode or consider leaving it in another room, or in a drawer for the night. 

4) Cooler temperatures are best for sleep.

5) Try to make a no-caffeine after 2pm rule. I know, this one is going to be hard to follow as a college student. But trust me, good quality sleep will help your brain better than a caffeine overload and sleep deprivation.

6) Exercise regularly, but do it 3 or more hours away from your designated bedtime. 

7) Lastly, a bed should be reserved for only two things: sleep and sex. If you study in bed, then what you are doing is confusing your body's response to the bed. You want the bed to trigger feelings of relaxation and calm. If you study in bed, you will either fall alseep on your book, or train your body to always be alert/awake in bed. Neither of those responses are desirable.

Try out some of these tips and see how they work for you!