By Sophomore Oliver Martinez
We’re approaching Quarter 4 and nearing the end of the school year. Classes are getting more difficult. There are more tests, and extracurricular activities are becoming more demanding–all of which can result in a struggle to get a good night’s sleep. So, here I have compiled some ways of getting a good night’s sleep in order to be rested and ready for school the next day. First, I’ve compiled some scientifically proven facts by reliable sources about restful sleep. Second, you get my own anecdotal advice on how I manage to get a good night’s sleep.
Scientifically Proven Facts
- Don’t drink coffee at night.
As we all know, coffee is used to stay awake. So, it makes sense that if you’re going to sleep, do not drink coffee as it will keep you awake. According to sleepfoundation, “Caffeine promotes wakefulness by blocking adenosine, a sleep-inducing chemical.” Staff Writer Danielle Pacheco and Dr. Dustin Cotliar, Sleep Medicine Physician, also advise you to “avoid caffeine at least 8 hours before bedtime to ensure better sleep quality” (sleepfoundation).
- No electronic devices at night.
So, according to cdc.gov, it is recommended that you “Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.” I don’t know if I really agree with this, it sounds kind of lame. But the reason why is because “Tempting as it might be to use your computer or phone before bed, studies have shown these devices can interfere with sleep by suppressing the production of melatonin, a natural hormone released in the evening to help you feel tired. . . . This leads to neurophysiologic arousals that increase feelings of alertness when you should be winding down instead” (sleepfoundation). Honestly, the use of technology helps me wind down faster, but I can’t go against the science, I guess.
- Exercise.
Exercise naturally makes us tired. And, according to cdc.gov, getting “some exercise [. . . and] being physically active during the day can help you fall asleep more easily at night.” This suggestion makes a lot of sense. Sometimes I go play basketball with my friends, and when I come back, I’m so tired the first thing I do is go straight to bed and get a great night’s sleep. Getting exercise to help with sleep I 1000% agree with, and I would recommend.
My Own “Totally” Accurate Advice
- Choose the perfect position to sleep.
The position in which you sleep is very important and most definitely affects how you wake up the next day. Here is a picture, for your reference, of the different sleeping positions:
There are endless possibilities for how you can sleep. I personally prefer #2. However, #1, 6, 15, and 16 are kind of lame but aren’t the worst. #3, 4, 5, 8, 12, and 14 will make you wake up with horrible back or neck pain. #13 just looks ridiculous. I wouldn’t want to sleep like #18 because I feel like I would die due to lack of oxygen. Anyway, the point is that you need to pick a good sleeping position to ensure a good night’s sleep.
- DON’T go to sleep early….
I know this sounds like it doesn’t make sense, but whenever I go to sleep at like 8:30 p.m. and wake up the next morning at 7 a.m., I genuinely feel more tired than when I went to sleep the night before. I recommend going to sleep at 10:30 p.m. and waking up at 6:30-7:00 a.m. the next morning. It’s the perfect eight hours of sleep. I think the only occasion when it’s fine to sleep 10+ hours is when you’re sick.
- Chug Water.
For my last piece of advice, I recommend you drink tons of water before going to bed. It may be a little dangerous in case you need to use the restroom, but honestly chugging water just makes me fall asleep faster. The reason why is that it refreshes you, and it also makes my throat not be dry which helps me breathe better, and that’s why it helps me fall asleep faster. Also, if you wake up in the middle of the night, drink more water. And, drink again when you wake up the next morning, too. Chugging water is risky but most definitely worth the healthy hydration in my opinion.
There it is, a compilation of advice from proven facts that you should most definitely use and my awesome advice that obviously works and definitely will help you have a better night’s sleep. Finals and APs are coming. You’ll need good nights of rest. Do you have any advice of your own? Let me know in the comments!