Get A Better Night's Sleep

Since it’s National SleepAwareness Week this week’s blog posts are following a theme. My last post was about drowsy driving and how you can stay alert behind the wheel when you don’t get enough sleep. This post discusses how you can actually catch those elusive ZZZ’s.

I’m not a sleep expert but I have some great credentials! I sleep every day! I kid, but I’ve actually developed some great habits over the years and am sharing them with you in hopes one might help. I’m in my fourth year as a full-time college student and have always held one to three jobs in addition to school. I used to toss and turn at night but now I’m out as soon as my head hits the pillow thanks to breaking some bad habits and making some good ones.

Everyone is unique and has different schedules and their bodies react differently so don’t worry if everything I list doesn’t work for you. Pick what does and stick with it! You’ll feel the results in a surprisingly short amount of time.

1.    Establish a regular bedtime routine.

Before bed I have a system. First I change into my PJs to get into that bedtime mindset. Then I have to wash up, brush my teeth, and so on. The trick here is to do things in the same order every time and try to get ready at the same time every day. Your body gets used to your system and as you’re going through the motions it triggers an “oh, it’s almost bedtime” response.

2.    Keep a regular bedtime and wake-up schedule.

This semester is the first time where I have to wake up within a half hour window five days a week. In the past I would wake up early twice a week to go to work but then sleep in the rest of the week because my classes were much later. Having this regular routine makes me feel great! I was never an early riser but you get used to it. And now I get tired around the same time daily so I spend less time lying awake in bed.

3.    Exercise regularly.

Because we eat food regularly our bodies create energy. If you sit for long periods of the day and aren’t active then you probably created more energy than you used. Exercise helps burn that extra energy and helps you clear your mind, that way when you’re lying in bed at night your thoughts aren't racing. Just be sure not to exercise too close to your bedtime because getting your heart rate up could keep you up longer. On average you shouldn’t exercise within three hours before they want to go to sleep.

4.    Watch the caffeine and sugar!

Caffeine affects everyone differently. I can drink two cups of coffee and then fall asleep no problem but others need at least four hours of no caffeine if they want to fall asleep at night. On the other hand I can’t have any sugar after 8 p.m. if I want to go to sleep. I don’t know the science behind it but if you drink soda around dinner time or have extremely sugary desserts try going a few days without it and see if you fall asleep more easily.

5.    Avoid the television, e-readers and smart phones before bedtime.

The light that the TV, e-readers and smart phones project affects your brain the same way that sunlight does. Even if you know it is dark outside your body thinks the sun is still up and that it’s not bedtime. Shut the TV at least an hour before bedtime and wind down some other way. Read a real book or turn off the backlight on your e-reader and avoid your smart phone.

6.    If you can’t sleep then get up!

One of the worst things to do if you can’t fall asleep is to continue lying in bed. After 20-30 minutes of restlessness you need to get up and do some monotonous task like fold laundry or make a to-do list. When you’re in bed for that long you get mad that you can’t fall asleep and that’s all your brain thinks about which, ironically, keeps you awake longer. Get up for 15 minutes, relax a bit, and then try again. You’ll be surprised that the 15 minutes of extra activity will help you fall asleep quicker.

I hope some of this helps! Getting a good night’s sleep is extremely important and can result in you having a more productive day, studying better, being a safer driver and more! Have a good night = )

Drowsy Driving

March 3-10 is National Sleep Awareness Week, an annual campaign to celebrate the health benefits of sleep. In honor of this week-long awareness program and the upcoming Daylight Savings Time change on March 10, the Florida Safety Council is educating its followers on the dangers of drowsy driving and how to avoid it. 

The Facts

According to the most recent National Sleep Foundation's poll, over 60% of adult drivers admitted  to driving while feeling drowsy in the past year, and 37% have actually fallen asleep at the wheel! Furthermore,  4% – approximately eleven million drivers – were involved in a crash or near miss because they dozed off or were too tired to drive.

Can you see why this is an issue?! 

The National Highway Traffic Safety Administration estimated that 100,000 police-reported crashes are the direct result of driver fatigue each year. This results in an estimated 1,550 deaths, 71,000 injuries, and $12.5 billion in monetary losses annually. Since it is difficult to attribute crashes to sleepiness these statistics could be the tip of the iceberg.

Avoiding Drowsy Driving

To protect yourself, your passengers, and other drivers on the road the Florida Safety Council has compiled a list of tips so that you can avoid driving drowsy! Of course there is no substitute for a full night's sleep but these options can help keep you more alert on the road. 

1. Drink caffeinated beverages:

Coffee and energy drinks are very popular options when one doesn't get enough sleep however, they could be deadly if you have a heart condition. Be sure to read labels and look up information about the product before you consume it. 

2. Listen to music:

Turn up that radio and sing along! Getting your blood pumping will help keep you alert on the road. My only recommendations are that you avoid dancing (I know, it's hard!) so that you can keep both hands on the wheel and don't flip through stations unless you're at a red light. 

3. Bring a passenger:

Having someone to talk to while you're driving will keep you from dozing off. It's also helpful to have a second pair of eyes on the road and you will have the option to let them drive if you feel unfit. When my sister and I were driving home for winter break I gladly handed her my keys when I realized how exhausted I was. Just make sure you trust the driver!

Remember, a good night's sleep is your best defense against drowsy driving! Many factors come into play when determining how long you should sleep for, but the recommended amount is 6-8 hours every night. Keep this in mind this Sunday, March 10 when we lose an hour from Daylight Savings Time. Go to bed an hour earlier than usual so the time change won't affect you and lead to drowsy driving!