Relearn Good Sleep Hygiene: A Guide for Students of All Ages
Many people struggle with getting enough sleep, and at transition times like the one we’re coming up to. When summer shimmers to a close and school bells start to ring, it can be especially troubling. The good news is that with some adjustments, you can significantly improve your sleep naturally. Here’s a lesson plan to help you relearn good sleep hygiene and get back to feeling refreshed and alert.
Understanding Sleep Hygiene
What is Sleep Hygiene?
Sleep hygiene refers to the habits and practices that are conducive to sleeping well on a regular basis. Good sleep hygiene is essential for maintaining your overall health, mood, and cognitive function. Think of it as a set of guidelines to help you create the best possible conditions for restful sleep.
Key Principles to Improve Your Sleep
1. Stick to a Consistent Sleep Schedule
– Why It Matters: Going to bed and waking up at the same time every day helps regulate your body’s internal clock. This consistency can make falling asleep and waking up easier and more natural.
– Tip: Set a regular bedtime and wake-up time—even on weekends. Try to stick to it as closely as possible, even if you’re tempted to stay up late or sleep in.
2. Create a Conducive Sleep Environment
– Why It Matters: Your sleep environment can significantly impact how well you sleep. Factors such as light, noise, and temperature all play a role.
– Tip: Make your room cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed. Ensure your mattress and pillows are comfortable and supportive.
3. Develop a Relaxing Pre-Sleep Routine
– Why It Matters: Engaging in calming activities before bed can signal to your body that it’s time to wind down. This helps transition you from wakefulness to sleepiness.
– Tip: Avoid screens (phones, computers, TVs) at least an hour before bed, as the blue light emitted can interfere with your body’s production of melatonin, a hormone that regulates sleep. Instead, read a book, take a warm bath, or practice relaxation techniques such as deep breathing or meditation.
4. Improve Your Sleep Naturally with Zenbev
-Sometimes you just need some extra help. That is where Zenbev Drink Mix can come to the rescue. Zenbev is all natural and is gentle on your mind and body. It provides the food ingredients that help stimulate natural melatonin production, the way your body should ideally be sleeping.
-Tip: Mix Zenbev in applesauce or yoghurt for a bedtime snack that will not send you interrupting your sleep to run to the bathroom if that’s an issue.
5. Be Mindful of What You Eat and Drink
– Why It Matters: What you consume in the hours before bedtime can affect your ability to fall and stay asleep. Caffeine, alcohol, and heavy meals can disrupt your sleep patterns.
– Tip: Avoid caffeine and nicotine in the late afternoon and evening. Limit alcohol, as it can disrupt sleep later in the night. Try to finish eating at least 2-3 hours before bedtime and opt for a light snack if you’re hungry.
6. Engage in Regular Physical Activity
– Why It Matters: Regular exercise can help you fall asleep faster and enjoy deeper sleep. However, exercising too close to bedtime can have the opposite effect.
– Tip: Aim to get at least 30 minutes of moderate exercise most days of the week. Try to complete your workout a few hours before bed to allow your body to wind down.
Putting It All Together: Your Action Plan
1. Assess Your Current Habits
– Take a look at your current sleep habits. What changes can you make to improve your sleep hygiene? Use a sleep diary to track your sleep patterns and identify areas for improvement.
2. Set Specific Goals
– Based on what you’ve learned, set realistic and specific goals. For example, you might aim to go to bed by 10:00 PM each night or reduce screen time before bed.
3. Implement Changes Gradually
– Start by making one or two changes at a time. Trying to overhaul all your habits at once can be overwhelming. Instead, make gradual adjustments to your routine and environment.
4. Monitor Your Progress
– Keep track of how the changes are affecting your sleep. Adjust your plan as needed based on what works best for you. If you’re still having trouble, consider speaking with a healthcare professional for additional guidance.
5. Stay Committed
– Developing good sleep hygiene is a process that requires consistency and patience. Stick with your new habits, and over time, you’ll likely notice improvements in your sleep quality and overall well-being.
Resources for Further Study
-Books:
–Why We Sleep: Unlocking the Power of Sleep and Dreams by Matthew Walker (2017)
–Feel Great Day Night by Craig and Susan Hudson (2018)
– Websites:
– Zenbev
By understanding and applying these principles of sleep hygiene, you’ll be ahead of the class on your way to achieving better, more restorative sleep by improving your sleep naturally.
