The Right Fit’s latest post was centered around your health and sleep. In that post, readers learned about the importance of sleep. Getting a good night’s sleep is essential for overall health and well-being for everybody, but is especially important for students and student-athletes. Between homework, studying, practices, work, social life, and so much more, sleep often takes a back seat to everything else! Getting enough is a challenge, but so is getting enough quality sleep. Something many of us suffer from. So, here are some tips on improving your quality of sleep!

Establish a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock.

Create a bedtime routine: This is important for preparing your body and mind for sleep. Develop relaxing bedtime rituals like taking a warm bath, reading a book, meditation, or practicing deep breathing exercises. These activities signal to your body that it’s time to wind down.

Create a comfortable sleep environment: Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress, mattress topper, and pillows that support your sleeping position.

Limit screen time before bed: The blue light emitted by phones, tablets, and computers can disrupt your sleep cycle, so use blue light filters on your devices or wear blue light glasses. The best thing to do is try to avoid screens at least an hour before bedtime

Watch what you eat and drink: Avoid heavy meals, caffeine, and alcohol close to bedtime. These can interfere with your ability to fall asleep or stay asleep throughout the night.

Exercise regularly: If you are not an athlete, physical activity during the day can help improve sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous exercise too close to bedtime.

Manage stress: Practice relaxation techniques such as meditation, journaling, yoga, or progressive muscle relaxation to help reduce stress and anxiety that can interfere with sleep. Journaling before bedtime helps to release negative thoughts and emotions, allowing you to gain control of your emotions and way of thinking in a more positive manner.

Limit naps: While short naps can be beneficial, especially if you’re feeling overly tired, avoid long naps late in the day as they can disrupt your nighttime sleep.

Avoid stimulating activities before bed: Engaging in stimulating activities like work-related tasks or intense discussions right before bedtime can make it harder to relax and fall asleep.

Seek professional help if needed: If you continue to have difficulty sleeping despite trying these strategies, consider consulting a healthcare professional or sleep specialist for further evaluation and guidance.

A note on self-medication… there are a number of products available to assist with sleep. Melatonin, sleep teas, and more. But, before you consider any of these methods to help you sleep, talk with a professional.

Sleep is considered one of the pillars of good health! Research shows that most of us do not get enough sleep. Did you know that The Centers for Disease Control and Prevention (CDC) recommends teens get about 9 to 10 hours of sleep, but most average 7 hours of sleep, if that? By incorporating these tips into you and your child’s routine, you can improve your chances of getting a restful night’s sleep.