How to start a Healthy Sleep Schedule

Now that spring break is over, it's time to get back on that healthy sleep schedule!

Many of us know being a full time student is difficult for anyone to accomplish. Add lack of sleep to the mix and that's a recipe for disaster. Sleep is a vital part to each day since it allows the body to relax and recharge for the following day's busy events. In past studies, researchers have determined how much sleep people need depending on their age. While newborns need roughly 14 to 16 hours of sleep, teenagers require eight to 10 hours, and adults should get between seven and nine hours per night. When the body doesn’t get the proper amount of sleep, the next day becomes strained. In this blog, several ideas are given to help both traditional and nontraditional students to improve their sleep habits.

1. To start, it is best to come up with a proper sleep schedule to follow each day including on the weekends and days off from work and/or school. A correct sleep schedule could start anywhere from the time you lie down and fall asleep to the time your alarm clock goes off the next morning. Keep in mind the suggested amount of time needed to feel fully rested the next day. Practicing a relaxing bedtime ritual also comes in handy when trying to promote the brain’s release of melatonin. Melatonin is a hormone released by the brain to warn the body it's time to rest. If your body has difficulty releasing melatonin, it can be purchased over the counter for $6.99. Other rituals like taking a warm shower or engaging in moderate exercise an hour or two before bedtime can help the body to relax, too. Reading a good book also helps relax the body and mind. Another way to help with sleeping patterns is to avoid naps throughout the day as they can mess up your set schedule. Sometimes naps are beneficial especially if you are having a difficult time staying awake, but too long of a nap causes you to stay awake longer during the night.

2. When trying to get a decent night’s sleep, sleep on a comfortable mattress with equally comfortable pillow(s) to support your back and neck. Every person and each body is different from the next. Some people prefer to sleep with a firmer mattress and pillow while others like to sleep on a cloud of feathers. Personally, I like sleeping on a semi-firm mattress to support my achy back, and I enjoy sleeping with a soft and fluffy pillow that shapes around my neck.

3. Lastly, it is important to avoid any kind of alcohol, cigarettes, or heavy meals in the evening. Alcohol keeps the body awake and wound up making it seemingly impossible to fall asleep or stay asleep. Cigarettes, on the other hand, make it extremely difficult to breathe because of all the carcinogens floating around inside your lungs. Cigarettes also cause coughing attacks that rob you of your sleep. Remember: sober sleep is the best sleep. Eating large or heavy meals less than four hours before your scheduled sleep time can cause discomfort as you lie in bed and keep you awake while your body is digesting. It's important to note that while you may think you're away in dream land, your body could still be hard at work - especially with a huge meal to breakdown. For this reason, try eating a lighter dinner and a big breakfast the next day.

After reviewing these steps and attempting to make changes to your sleeping habits, it may be best to speak to a doctor or sleep professional if issues with sleeping don’t get any better or worsen. And one more thing - don't forget to keep that phone on silent or off, so it doesn't wake you up. It's best to keep the phone in a different room, so you are not tempted to check it throughout the night. Need a new alarm clock? You're in luck! You can purchase one for $5 at Walmart.