We all know we need sleep. It is a powerful medicine which has been associated with; better emotional and cognitive functioning, reduced risk of cardiovascular disease, cancers, diabetes and more (Irish et al., 2015).<\/p>\n
On that note<\/em>, here are six ways to better sleep<\/p>\n Temperature (Harding et al., 2019)<\/strong> ?? ? ? ?<\/p>\n Tip: hot shower or bath before bed.<\/p>\n Break the cycle<\/strong> ? ? ? ?<\/p>\n Tip: Keep a journal next to your bed and write down the thoughts keeping you awake.<\/p>\n Routine<\/strong> \u23f0 ? \u23f1<\/p>\n Tip: Create a bedtime routine (maybe using some of these tips!)<\/p>\n Caffeine<\/strong> ? \u2615\ufe0f ?<\/p>\n Light<\/strong> ?<\/p>\n Reducing blue light<\/em> (West et al., 2011) ??\u200d??<\/p>\n Exposure to morning light<\/em> \u2600\ufe0f\u2600\ufe0f\u2600\ufe0f<\/p>\n Tip: Expose yourself to daylight in the morning and cut the blue light a few hours before bed.<\/p>\n Exercise (Chennaoui et al., 2014)<\/strong> ?\u200d\u2642\ufe0f?\u200d\u2640\ufe0f\u26bd\ufe0f????\ufe0f?\u200d\u2642\ufe0f<\/p>\n Tip: Move your body throughout the day.<\/p>\n WANT TO LEARN MORE ABOUT SLEEP? ? Listen to this amazing podcast for more amazing facts and tips about sleep:<\/p>\n https:\/\/drchatterjee.com\/why-sleep-is-the-most-important-pillar-of-health-with-professor-matthew-walker\/<\/a> (Available on Youtube, Apple Podcast and Spotify)\u00a0 ? ?<\/p>\n By Olivia Brown\u00a0<\/p>\n References<\/strong><\/span><\/p>\n Basri, H., Amin, S., Umiyati, M., Mukhlis, H., & Irviani, R. (2020). Learning theory of conditioning. Journal of Critical Review, 7<\/em>(8). https:\/\/www.researchgate.net\/profile\/Hamid_Mukhlis\/publication\/343395979_Learning_Theory_of_Conditioning\/links\/5f28012992851cd302d5a612\/Learning-Theory-of-Conditioning.pdf<\/a><\/p>\n Chennaoui, M., Arnal, P. J., Sauvet, F., & Leger, D. (2015). Sleep and exercise: A reciprocal issue? Sleep Medicine Reviews, 20<\/em>, 59-72. https:\/\/doi.org\/10.1016\/j.smrv.2014.06.008<\/a><\/p>\n Corbett, R. W., Middleton, B., & Arendt, J. (2012). An hour of bright white light in the early morning improves performance and advances sleep and circadian phase during the Antarctic winter. Neuroscience Letters, 525(<\/em>2), 146-151. https:\/\/doi.org\/10.1016\/j.neulet.2012.06.046<\/a><\/p>\n Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine, 9<\/em>(11), 1195-1200. https:\/\/doi.org\/10.5664\/jcsm.3170<\/a><\/p>\n Gomes, A. A., Tavares, J., & De Azevedo, M. H. P. (2011). Sleep and Academic Performance in Undergraduates: A Multi-measure, Multi-predictor Approach. Chronobiology International, 28<\/em>(9), 786-801. https:\/\/doi.org\/10.3109\/07420528.2011.606518<\/a><\/p>\n Harding, E. C., Franks, N. P., & Wisden, W. (2019). The temperature dependence of sleep. Front. Neuroscience. <\/em>https:\/\/doi.org\/10.3389\/fnins.2019.00336<\/a><\/p>\n Irish, L. A., Kline, C. E., Gunn, H. E., Buysse, D. J., & Hall, M. H. (2015). The role of sleep hygiene in promoting public health: A review of empirical evidence. Sleep Medicine Reviews, 22<\/em>, 23-26. https:\/\/doi.org\/10.1016\/j.smrv.2014.10.001<\/a><\/p>\n Johnson, J. E. (1991). A Comparative Study of the Bedtime Routines and Sleep of Older Adults. Journal of Community Health Nursing, 8<\/em>(3), 129-136. https:\/\/www.jstor.org\/stable\/3427462<\/a><\/p>\n West, K. E., Jablonski, M. R., Warfield, B., Cecil, K. S., James, M., Ayers, M. A., Maida, J., & Bowen, C. (2011). Blue light from light-emitting diodes elicits a dose-dependent suppression of melatonin in humans. Journal of Applied Physiology, 110<\/em>(3), 619-626. https:\/\/doi.org\/10.1152\/japplphysiol.01413.2009<\/a><\/p>\n [\/et_pb_text][et_pb_post_nav _builder_version=”3.0.106″ in_same_term=”off” show_prev=”on” show_next=”on” prev_text=”Previous” next_text=”Next” locked=”on” parent_locked=”off” \/][et_pb_comments _builder_version=”3.0.106″ show_avatar=”on” show_reply=”on” show_count=”on” background_layout=”light” header_font_size_tablet=”51″ header_line_height_tablet=”2″ custom_button=”on” button_icon_placement=”right” button_text_color=”#ffffff” button_use_icon=”off” locked=”on” parent_locked=”off” button_text_size__hover_enabled=”off” button_text_size__hover=”null” button_one_text_size__hover_enabled=”off” button_one_text_size__hover=”null” button_two_text_size__hover_enabled=”off” button_two_text_size__hover=”null” button_text_color__hover_enabled=”off” button_text_color__hover=”null” button_one_text_color__hover_enabled=”off” button_one_text_color__hover=”null” 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Students who report sleeping enough each night achieve better grades at university (Gomes et al., 2011).We all know we need sleep. It is a powerful medicine which has been associated with; better emotional and cognitive functioning, reduced risk of cardiovascular disease, cancers, diabetes and […]<\/p>\n","protected":false},"author":2793,"featured_media":1727,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":" [et_pb_section bb_built=\"1\"][et_pb_row][\/et_pb_row][\/et_pb_section]<\/p>","_et_gb_content_width":"","_exactmetrics_skip_tracking":false,"footnotes":""},"categories":[11,10],"tags":[],"class_list":["post-1725","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-be-healthy","category-six-ways-to-wellbeing"],"_links":{"self":[{"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/posts\/1725","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/users\/2793"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/comments?post=1725"}],"version-history":[{"count":3,"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/posts\/1725\/revisions"}],"predecessor-version":[{"id":1729,"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/posts\/1725\/revisions\/1729"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/media\/1727"}],"wp:attachment":[{"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/media?parent=1725"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/categories?post=1725"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.manchester.ac.uk\/student-wellbeing-champions\/wp-json\/wp\/v2\/tags?post=1725"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}\n
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How to Sleep Well?<\/h2><\/div><\/div><\/a>
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Promoting Wellbeing During Pet Loss<\/h2><\/div><\/div><\/a><\/div>
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