If you read the last blog, you saw where I mentioned the importance of sleep health and the effects of disrupting our circadian rhythm. Sleep awareness is crucial and maintaining a consistent and healthy sleep schedule has proven benefits to our health long-term. However, in a world where busy-ness is put on a pedestal, it can be hard to find a healthy balance between work and rest.

Since the start of daylight savings, we’ve lost an hour of sleep, but if you’re like me and are impacted by seasonal affectiveness disorder, you’re happy to trade in that hour for sunny afternoons. However, even with the added sunlight, it’s still important to have healthy habits when it comes to bedtime and ensure you’re getting enough Zzz’s.

Here are five tips for improving your sleep and maintaining healthy sleep patterns:

Establish a consistent sleep schedule

• Try to go to bed and wake up at the same time every day, even on weekends. Maintaining consistency helps regulate your body's internal clock, which makes it easier to fall asleep and wake up on your own.

Create a bedtime routine

• Admittedly, I didn’t have a bedtime routine before coming to college, but after the seeing dozens of “get ‘unready’ with me” videos on TikTok, I realized that instead of mindless scrolling and watching pointless videos before bed to wind down, I could implement more self-care beyond brushing my teeth and washing my face.
• Winding down before bed with calming activities such as reading, taking a warm bath, or trying out relaxation techniques, like deep breathing, meditation, or yoga can help you fall asleep faster and promote better sleep – unlike bright screens and stimulating activities which can actually interfere with your ability to fall asleep.
• If you’re just starting out, try incorporating small things before bed. For me, I started by limiting all light by a certain time, then on restless nights, I invested in a cute yoga mat from FiveBelow to do nightly stretches. This usually takes me 10-15 minutes and allows me to release my stresses from the day, leaving me relaxed to fall fast asleep and wake up refreshed and ready to tackle the day. I’ve also recently started drinking water before bed, but if you’re not keen on using the restroom in the middle of night, this may not be something you incorporate into your routine. Overall, just start with baby steps and increase them as needed, but don't do anything that would cause stress or feel like a hassle to maintain because above all, consistency is key.

Create the best sleep environment

• Make your bedroom the most comfortable environment it can be with blackout curtains, a humidifier, a nightlight, or anything that creates a soothing environment to rest with ease. Even in my twin bed in my dorm room, I’ve got it decked out with pillows and warm blankets, so I am compelled to want to get into my bed after a long day of classes instead of trying to stay up late when I can rest instead. Personally, I don’t make my bed each day because I’m usually rushing out the door at 8 a.m., but for some, I know this is crucial for them to return home after a long day. Making sure you prioritize making your bed, refilling your bedside water bottle, or whatever you need to rest without worry is crucial to maintaining healthy habits.

Sleep away from your phone

• Even though I don’t do this because I hit snooze too often to keep my phone across the room, I do utilize the “Do Not Disturb” feature on iPhones to keep me away from my phone, even if it vibrates. This also prevents me from being woken up whilst in a deep sleep for non-emergencies. Simply having my phone on DND while I’m sleeping has improved my sleep quality immensely.

Stay active all day and avoid caffeine after a certain hour

• Try to be active all day and avoid mid-day naps. For some, a 15-20 minute power nap is no problem, but for others, a daytime nap can be the start to a disruption in your circadian rhythm. By participating in stimulating activity close to bedtime, it can make it harder to wind down. For some a workout and shower before bed is perfectly fine, but for others, it can lead to a restless night of tossing and turning.
• For caffeine enthusiasts, try avoiding caffeine after a certain time of day. For me, I try to avoid caffeine after 5 p.m. This can look differently for everyone, but make an intentional decision based on your body and its needs to ensure a good night’s rest.
  

These are just a few tips for establishing healthy sleep routines, which will allow you to get ample quality sleep each night that will, ultimately, ensure a better quality of life in the long run.

BIO: Maleigh Crespo is a junior English writing major, journalism minor on the education track at Loyola University New Orleans. She has been writing for as long as she can remember and couldn't see herself doing anything else. When she’s not writing, she can be found blasting Taylor Swift, online shopping, or feeding the squirrels in Audubon Park. You can reach her at macrespo@my.loyno.edu.