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What are tips to help you get more sleep?

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Here are some tips to help you get more sleep:

Maintaining a healthy lifestyle, including getting regular and quality sleep, can be a challenge, especially when you are stressed with a work deadline or test. But, remember (and you need sleep to do this!), sleep is your friend. So, when it comes to learning and memory, sleep on it.

  • Go to sleep and wake up at the same time each day.
  • Get regular exercise, but do not exercise close to bedtime. Experts recommend allowing at least three hours between exercise and bed.
  • Avoid caffeine, alcohol, and nicotine before going to sleep.
  • Take time to unwind before going to sleep. Take a warm bath, read a book, drink some caffeine-free tea, and avoid any activities that can cause tension.
  • Finish eating two to three hours before going to bed.
  • Create a pleasant sleeping environment: make the room dark, cool, and comfortable.
  • Use a sound machine, or other type of white noise device, to block out unwanted sounds.
  • Do not watch TV or use the computer in bed. Use your bedroom for sleep and sex only.

SOURCES:

Sleep Medicine at Harvard Medical School: "Healthy Sleep: Sleep, Learning, and Memory," "Sleep and Disease Risk."

American Academy for Sleep Medicine: "Sleep: Nature's Study Aid."

National Sleep Foundation: "Healthy Sleep Tips," "How Much Sleep Do Adults Need?"

Helpguide.org: "How to Improve Your Memory."

Harrison, Y. , 2000. The Quarterly Journal of Experimental Psychology

Reviewed by Carol DerSarkissian on August 7, 2019

SOURCES:

Sleep Medicine at Harvard Medical School: "Healthy Sleep: Sleep, Learning, and Memory," "Sleep and Disease Risk."

American Academy for Sleep Medicine: "Sleep: Nature's Study Aid."

National Sleep Foundation: "Healthy Sleep Tips," "How Much Sleep Do Adults Need?"

Helpguide.org: "How to Improve Your Memory."

Harrison, Y. , 2000. The Quarterly Journal of Experimental Psychology

Reviewed by Carol DerSarkissian on August 7, 2019

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