Five ways to get better sleep

1. Create a peaceful place to sleep:

   1. avoid light disruption. excess light can disrupt your circadian rhythm.

   2. try white noise to help you fall asleep better and not get disturbed by background noise. here are some white noise apps.

2. Create a good sleep schedule

   1. set a fixed wake up time and set a goal for how many hours of sleep you want to get per night.

      1. teenagers need 8 to 10 hours of sleep per night!

   2. if this is much more than what you are currently getting, try adjusting 1 to 2 hours at a time.

3. Pre-bed routine

   1. Don’t use screens at least 30 minutes or more before going to bed.

   2. avoiding bright light right before bed can tell your body that it’s time for bed. dim lit environments starts the transition between activity and bed time.

4. But what should I do during the day to help me sleep at night?

   1. Avoid caffeine later in the day. This includes coffee, soda, and tea.

   2. Don’t eat too late. If you feel hungry late, try for a lighter snack, something not too spicy or with lots of fat.

   3. Exercise! This is one of the best ways to ensure you fall asleep nicely. Try to exercise earlier in the day or early afternoon, not too close to bedtime.

source: Healthy Sleep Tips

Sleep science

Sleep is necessary at all ages to power the mind, give energy to the body, and help us be alert during the day.

REM (Rapid Eye Movement) sleep is the time in sleep when you dream. REM improves learning, memory, and emotional wellbeing (Sleep and Mental Health). Not enough sleep can lead to irritable moods and higher levels of stress (Sleep and Mood).

Listen to how sleep is your superpower! By Matt Walker.