Sleep is an essential function. It is a way for the body and mind to reset from a long day. Sleep also helps the body stay healthy and fight off diseases along with letting the brain think process memories, and concentrate. According to the sleep foundation, work schedules, day-to-day stressors, and disruptive everyday bedroom environments can prevent someone from getting sufficient sleep.
An internal body clock regulates everyone's sleep cycle, also known as the Circadian Rhythm. A Circadian Rhythm is the physical and mental changes that happen from when you wake up to when you go to bed. Natural light affects your Circadian Rhythm; for example, when the sun sets, your body releases melatonin which makes you sleepy. When the sun rises, the body releases cortisol which makes one energized and alert.
To ensure that you will get enough sleep during the night, here are some things you can do:
Have a realistic "bedtime."
Keep your sleeping environment comfortable (temp, light, good pillows, good mattress, etc.)
Try and stay off your phone before you go to bed.
Exercise during the day
Don't have a caffeinated drink before bed
If you find yourself up overthinking (which is super common), here are some different suggestions to help prevent those thoughts from keeping you up:
Articulatory suppression- mouth a word about 3-4 times a second. You use mental power by mouthing a word, making it hard to think about other things. Use a word like "the'' or a nonsense word. Avoid words that have emotional significance to you.
Imagery distraction- Imagine yourself in different scenarios. For example, at the beach, cooking a meal, or on a relaxing trip. Once you choose your scenario, immerse yourself as deeply as you can in it by imagining smells, sounds, and other details. Try to stick to calming scenarios.
Gratitude- try and list what you have to be grateful for, by doing this you can overpower your worries. This might be harder for some people.
Insufficient sleep can result in:
Weakened immune system
Anxiety or depression
Lack of alertness
Excessive napping
Fuzzy memory
Mood Swings
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