12 Tips for better sleep post-grad

During college, sleep patterns can become crazy and sometimes unmanageable. We recommend implementing a more beneficial and consistent routine post-graduation in preparation for “the norm” of a nine-to-five job. This blog contains tips to replace your unmanageable sleep schedule for an established, relaxing bedtime routine. Having a regular sleep schedule will also aid with overall health.

Tips:

1. Daily exercise is vital for a good night’s sleep; however, ensure that you are exercising at least 3 hours before going to bed.

2. Do not consume caffeine after 3 p.m. Caffeine cane stays elevated in your blood for 6-8 hours.

3. Try going to sleep and waking up at consistent times to better align your body’s circadian rhythm.

4. Optimize your bedroom environment by ensuring proper temperature, eliminating visible light and noise, and even rearranging your furniture.

5. Avoid late-night eating as it is proven to negatively affect the natural release of HGH (Human Growth Hormone) and melatonin.

6. Clear your mind before bed by utilizing a relaxation technique which can include listening to music, reading a book, meditating, taking a hot bath, use essential oils, deep breathing, etc.

7. Ensure you are hydrated; however, do not drink any liquids 1-2 hours before bed and ensure you use the bathroom right before going to bed to decrease your chances of waking up in the night.

8. Shut down your computer and phone at least one hour before bedtime. If you must have your phone, turn the Night Shift on because your phone will automatically adjust its display to give off a warmer light that is not as disruptive to sleep.

9. DO NOT try to force sleep before you are exhausted. Ensure you are implementing your bedtime routine at least 1 hour before when you feel you need to be asleep so you can allow your body to become tired gradually.

10. Avoid alcoholic drinks before bed. Although you may feel that drinking will relax you before bed, massive ingestion may rob you of deep, REM sleep, keep you in lighter stages of sleep, and may contribute to breathing impairment in the night.

11. DO NOT take naps after 3 pm.

12. See a healthcare professional if you continue to have trouble sleeping.

It's time to start sleeping better with the help of these tips!