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July/June 2020

This is a poster about tips for getting enough sleep

Tips for Getting Enough Z’s In

Published: Friday, 31 July 2020

Looking for some natural remedies to improve your sleep schedule? Look no further, Student Health Center Health Educator Holly Boettner is an expert on all things “Sleep Health” and she has some useful advice to help you get started.

Creating sleep habits that stick “can be challenging” Boettner said, “If you are having a difficult time, view the new sleep schedule as a guideline rather than a strict routine. Make it something that can be worked on overtime in order to make it work well for you in the long-run.”

Now, your job is to sit back, relax and soak in some new information to help you better understand what everyday stressors are affecting your sleep cycle

Sleep Tips from Holly
First: Monitor Caffeine Intake: “Caffeine is a stimulant, so you want to pay attention to when and how much you consume. If you consume too much and at the wrong time of day, it can leave you with headaches, irritability, anxiety, excessive urination, and sleep disturbances just to name a few.”
Second: Tire yourself out with a physical activity: “The best time to exercise is in the morning and early afternoon. Activities one can do to get some exercise in your daily schedule, such as walking, riding a bike, going up and down a flight of stairs, running, or even staying at home and trying out an online exercise video. The key is to find an exercise that you enjoy, even if that activity is dancing around your house!”
Third: Stick to a Sleep Schedule: “Did you know that young adults (18-25 yrs.) need an average of 7 to 9 hours of sleep per night? Focus on picking a bedtime and a wake-up time that works with your daily schedule and that you can be consistent with. A sleep schedule will help regulate your internal clock which will help you fall asleep faster and stay asleep throughout the night.”
Finally: Create a Bedtime Routine: “At least one hour prior to your bedtime, try to reserve this time to unwind from the day and set yourself up for a good night’s sleep. For example, turn off all screens, create “to do” list for the next day, take a bath/shower, get on comfortable pajamas, read a book or magazine, or listen to calming music.”

If you would like more information regarding sleep, please check out the National Sleep Foundation website at: sleepfoundation.org