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7 Tips to Guarantee a Good Night’s Sleep

We’ve all had those long, exhausting days when you come home hoping to get some rest, but you just can’t fall asleep. Am I right? Sometimes this can happen for a series of days or weeks. It is extremely frustrating! We all deserve time to rest and recuperate after a long day, so here are 7 helpful tips that will make it easier to fall asleep and guarantee that you wake up refreshed and ready for your day! 

1. Plan ahead 

Planning agead wll ensure less stress in the morning. That being said, you can go to bed calm knowning that you have less to do in the morning, whether it means pre-programming your coffee machine, setting out your outfit for the day, or prepping your lunch. 

2. Lights out (This includes your phone light too!) 

Turn off all lights and electronics at least 90 minutes before you sleep. Especially light sources from cell phones, computers, tvs etc will promote wakefulness, making it much more difficult to fall asleep. 

3. Have a routine 

Creating a bedtime routine will help prep yourself for what is coming to the rest of your night so that your brain and body anticipate it. In this case, your body will anticipate sleep! A routine will wire your brain and body by connecting the actions of your routine to sleep. 

4. Cool down 

Keep your bedroom to a cool 60-65 degrees whether it be through your AC or a running fan. Keeping the atmosphere cool will put your body in a comfortable temperature under your sheets, because we all know how disgustingly uncomfortable it is to fall asleep in the heat…not fun! 

5. Reduce caffeine intake 

As a college student, any source of caffeine is our best friend, especially during late night study sessions. Unfortunately, that amount of caffeine in the system at night makes it much harder for your body to wind down when you’re ready for bed, making it difficult to fall asleep. So give yourself a good chunk of time (3 hours recommended) in between your caffeine intake and bedtime. 

6. Exercise

Getting at least 30 minutes to an hour of exercise daily will tire out your body, making it much easier to wind down and fall asleep. 

7. Have good eating habits

Do not let yourself fall asleep full or hungry. Give yourself at least 3 hours in between a heavy meal and bedtime. Feeling full will give you a very uncomfortable feeling in bed, making it much more difficult to fall asleep. But also do not let yourself fall asleep hungry. That empty feeling in your stomach is never comfortable and the noise of a growling stomach will keep you awake. So like I said, have a satisfying meal in a timely manner. 

My name is Patricia Martin. I am currently a third year BFA dance major at UCSB. I am originally from Sacramento, CA. I have been dancing for seventeen years now and have not stopped. I am continuing my training in dance here at UCSB in order to meet my goal to one day be a part of a professional dance company. I also strive to become a choreographer and create works that will inspire other dancers and artists. Although dance is my life, my number one goal in life is to create and inspire whether that be through my dancing, performance or through writing. I am not the best speaker for I am best at expressing myself through movement and written words. And if I am able to use those two things and inspire someone, I am happy.
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