Do You Get Enough Quality Sleep?

I hear so many people tell me about their lack of quality sleep nowadays. Whether it be stress, anxiety, or too much time sitting in front of a computer screen, there are many different factors that contribute not only to your ability to fall asleep, but also to the quality of sleep that you actually get. Lack of sleep can increase your risk of obesity by 15%, your risk of cardiovascular disease, and your risk of mental health disorders such as anxiety and depression. Being awake for twenty hours or more has a comparable effect on your brain as being intoxicated. Here are some easy things you can start doing to not only get yourself to sleep, but also to improve the quality of sleep you’re getting!
 
Exercise. Getting exercise is one of the best ways to promote continuous sleep. If you find that getting to sleep is harder when you exercise later in the day, make sure you exercise before 3pm.
 
Avoid screen time. Make it a rule to avoid any screen time at least an hour before bedtime. Research shows that the blue light from phones, computers, and even TVs interferes with falling asleep and makes it harder to get into quality REM sleep.
 
Separate work and sleep areas. Avoid doing any work in bed. This even includes checking emails or making phone calls. Our brain makes associations between doing work and our environment, so reserve your bed for sleeping and relaxing.
 
Journal/Meditate. Journaling and meditating are great ways to unwind from your day and bring yourself into the “here and now”. While trying to fall asleep, your mind can be plagued with incessant thoughts. Getting these thoughts out of your mind through journaling, and following this up with some quiet reflection or meditation, is a great way to slow yourself down and help ease yourself into a restful night.I