good sleep Katarina Petrovic
W
linkbcit.ca
ith midterms approaching, it's important that you're getting enough sleep. When a proper sleeping pattern is maintained, there are many positive outcomes, such as an increase in productivity, an an improvement in learning, and an improvement in memory. When sleep isn't maintained, focus and attention can drift, causing it to be harder to receive information.1 Shortterm health consequences of lack of sleep are an increase in stress, reduced quality of life, performance deficits, and even headaches and abdominal pain.2 Long-term health consequences due to lack of sleep can include high blood pressure (hypertension), weight-related issues, and metabolic syndrome.2 As outlined by the Mayo Clinic, here are six steps that you can follow to get better sleep and to help maintain a good sleeping pattern.3
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1. Keep the Same Sleep Schedule Try to wake up and go to bed at the same time throughout the week, including weekends. By sticking to a schedule, your body can follow a consistent sleepwake cycle. If you have a hard time falling asleep, think about cutting off screen time on your phone, TV, or tablet 30 minutes prior to bedtime, and read a book or magazine, or listen to some calming music instead. Also, as much as you want to press snooze when your alarm rings, you shouldn't. An article posted by AMERISLEEP stated, “Wake up and get yourself out of bed, and the REM cycle ends. Hit the snooze button and go
back to sleep, though, and you throw yourself right back into the REM cycle. When your alarm goes off a second time, it wakes you up in the middle of REM instead of at the end of REM. As a result, you end up feeling foggy and disoriented.”4 Lastly, with Daylight Saving Time coming to an end on Sunday, November 7, moving the clocks back one hour can affect your sleep schedule for up to a week.
2. Foods & Liquids Be careful about what you consume before bed. Avoid going to bed hungry as well as eating heavy meals a few hours before bedtime.
