5 Ways To Get Better Sleep

Written By Marc Jones

By Sam Petragnani

This article details five simple ways that you can get better sleep each night.

1. Maintain a consistent schedule

Going to bed and waking up roughly around the same time everyday is very beneficial to a strong circadian rhythm and helps set your body’s internal clock. Another thing that goes with a consistent schedule is a consistent bedtime routine. Whether it’s reading, watching YouTube for a little bit, talking to your friends or loved ones, etc., keeping a daily bedtime routine will help you fall asleep faster and easier.

2. Limit screen time before bed

I know a lot of us love to scroll or watch tv before we go to bed, but the blue light from our phones or laptops actually trick our brain into staying awake. It interferes with our body’s melatonin production. If you want to stay on your phone before bed, try using light-resistant glasses or use the setting on your iPhone specifically targeting this problem. The setting makes your screen darker and more orange.

3. Get enough daylight and exercise

Exercising regularly helps your body feel ready for rest at the end of the day. According to the Sleep Foundation, moderate to vigorous exercise can help you to fall asleep faster and wake up less often throughout the night. However, working out too close to your bedtime can actually have a negative impact on your sleep, making you feel more alert and energized. Spending time in natural sunlight during the day can significantly help keep your circadian rhythm strong and healthy, which will improve sleep duration and quality.

4. Create a dark and quiet room

Setting the room temperature to about 60 and 67 degrees Fahrenheit helps your body match its natural nighttime temperature to improve overall sleep quality and rest. Another thing you can do to fall asleep faster is listening to white noise or rain sounds. This can help block disruption and noises through the night.

5. Be mindful of what you eat and drink

Consuming high-calorie meals, alcohol, and caffeine before bed is detrimental to your sleep. Be mindful of when you consume these things at night, knowing the effects it has on your sleep quality. Also, avoiding those afternoon coffees can help you sleep better and feel ready for bed at night.

**Please keep in mind that Sam is not an expert and these are suggestions based on research. Please take the suggestions with a grain of salt and to your own discretion.**

-By Sam Petragnani, Dreissig Apparel Inc. Marketing Intern

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Marc Jones
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