How to get quality sleep

How to get quality sleep

Interactive by: Isabella Aguirre

Tip #1: Limit your caffeine intake

• Caffeine blocks adenosine (a sleep inducing chemical).

• Avoid drinking caffeine at least eight hours before bedtime so it doesn't affect your natural sleep-wake schedule.

Fun fact:

Roughly 88% of 160,000 people who regulary consume caffeine in the afternoon have at least one sleep problem, according to sleepfoundation.org

Tip #2: Stay Active

• The fatigue that comes from exercise increases the body's want for rest.
• Exercise lowers anxiety and stress which improves your overall sleep.
• Pick a physical activity and stick with it for 30 minutes. Examples: Power lifting or participating in yoga classes.

Tip #3: Declutter your room

• Your bedroom being filled with clutter can affect you both consciously and subconsciously, which prevents you from completely getting a good night's rest.
• Put away your dirty clothes, throw away your trash and keep your space tidy.

Tip #4: Get off electronics

• Being on your phone stimulates your brain, making it more active and awake.
• The blue light of artificial color mimics daylight, keeping you more alert.
• Put your devices away 1-2 hours before bedtime.

Tip #5: Use an eye mask or earplugs

• Eliminating exterior noises enhances sleep.

• Wearing earplugs or an eye mask can increase natural melatonin levels.

Tip #6: Do a calming activity

• Calming activities such as reading and taking a warm bath can improve sleep quality.
• Reading reduces stress by up to 68%

Most importantly, stay consistent with your nightly routine!!