Unlocking Your Best Sleep

There are multiple reasons as to why it may be difficult to obtain a healthy amount of sleep. For some, it may be due to anxiety, depression, or working abnormal hours- while for others, it may be due to a bad diet, such as lack of nutrition and protein, or overall bad general health. There are great remedies that you can do to improve lack of sleep, such as creating a set sleep schedule, keeping your sleep area dark and minimal to distractions, improving exercise, and avoiding sugary or caffeinated drinks before bed.

When creating a sleep schedule, it’s important to keep it constant so that your body will get used to being sleepy at a certain time, and awake at another. It’s important to get at least 6-8 hours of sleep per night, so whatever time works best to wake up and go to sleep, keep it continuous at those times.

Most people love to sleep in darkened rooms, and even though it may be a personal preference, it is a better idea to do so. Refraining from doing so may disrupt your circadian rhythm, and your body may mistaken it as needing to stay awake.

According to “The Benefits of Sleeping in a Dark Room”(2), in a study that sleep researchers did back in 2022, moderate room lighting can contribute to risk factors for following conditions like diabetes, obesity, and heart disease. Other distractions such as phone or computer usage may also be a key reason why you are not able to fall asleep at a certain time.

Another example of improving sleep is to exercise. When exercising, your core body temperature rises, and when that core temperature falls back down, it can prompt sleepiness. Amazing exercises to try are yoga, breathing exercises, or light stretching.

1. John Hopkins Medicine. "Exercising for Better Sleep | John Hopkins Medicine." hopkinsmedicine.org, www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep#:~:text=Based%20on%20available%20studies%2C%20“We,at%20Howard%20County%20General%20Hospital. Accessed 11 Jan. 2025.

2. Newby, Jake. "The Benefits of Sleeping in a Dark Room." MIBlueDaily, 27 Dec. 2023, www.bcbsm.mibluedaily.com/stories/health-and-wellness/the-benefits-of-sleeping-in-a-dark-room#.

3. Pacheco, Danielle, and Abhinav Singh. "How Can Exercise Affect Sleep? | Sleep Foundation ." sleepfoundation.org, 11 Oct. 2023, www.sleepfoundation.org/physical-activity/exercise-and-sleep.