Whenever we have a tight schedule, the first thing we minimize is our sleep hours. In the era of hustle culture, where it’s glorified to sleep as little as possible, our mind and body still need rest.

Outline:

• Benefits
• 11 Best Tips for Better Sleep
• Naps

Let’s Break Down the Benefits of Enough Sleep:

1. Reset for Our Body: When we are sleeping, our bodies work hard to repair tissues, consolidate memories, and regulate hormones. Sleep is like hitting the reset button for our body.

2. Physical Health: From cardiovascular health to weight management, sleep plays a vital role in keeping our bodies in top condition.

3. More Energy: When you are well-rested, you want to engage in more activities and enjoy doing them. You have the motivation to say yes to more things.

4. Mood Booster: Make sure to sleep enough to avoid mood swings. Lack of sleep makes even the smallest things seem irritating. I don’t know about you, but whenever I don’t get enough sleep, I become the most irritating person to be around. I may not say or do anything, but my face is enough to make you irritated.

5. Better Memory: During sleep, our brain processes and integrates information learned during the day into long-term memory storage. This helps us remember information better. That’s why instead of studying late at night, sleep early and wake up early to study.

6. Problem Solving and Decision Making: When we are rested, our brain can analyze situations better and make informed decisions.

Tips for Better Sleep:

1. Try Going to Bed at the Same Time Consistently: Establish a regular sleep schedule to regulate your body’s internal clock.

2. Avoid Eating Foods That Contain Sugar 2 Hours Before Bedtime: This includes fruits.

3. Don’t Consume Caffeine After 4 PM: Or at least 6 hours before bedtime.

4. Turn Off Electrical Devices 2 Hours Before Bedtime: If this isn’t feasible, use blue light filter glasses and enable night mode on your devices.

5. Use Dim Light Instead of Bright Fluorescent Light: Dim lighting signals to our brain that it’s nighttime and is less straining on our eyes.

6. Sleep in a Room That Is Very Dimly Lit, Preferably Dark: Darkness promotes better sleep.

7. Maintain a Cooler Room Temperature: Ideally in the low to mid-60s Fahrenheit. Wearing light, breathable fabric can also help.

8. Practice Meditation and Mindfulness: These can aid in achieving a good night’s sleep.

9. Use Lavender Scents: Lavender can be very calming. You can use lavender essential oil or a pillow spray.

10. Drink Warm Beverages Before Bed: Such as herbal tea (avoid black tea as it contains caffeine). If you don’t like tea, you can opt for warm milk, hot chocolate, or tart cherry juice.

11. Avoid Heavy Exercise Close to Bedtime: However, stretching can actually improve your sleep quality. Some stretching exercises include:

• Bear Hug
• Neck Stretch
• Legs Up the Wall Pose
• Child’s Pose

Naps:

• Short Naps (10-20 Minutes) Are Generally Recommended: Longer naps can make you feel groggy upon waking and can disturb your nighttime sleep.
• Avoid Napping After 3 PM: To ensure it does not interfere with your nighttime sleep.

Remember, sleep isn’t a luxury; it’s a necessity. If you want to prioritize your sleep, start today by implementing one small change from the tips above.