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How To Get Better Sleep

Creating good habits will have you on the right track

Craig Kanalley

Jul 07, 2023

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Over the years, I've learned a thing or two about sleep.

I'm not going to lie, there were times like in college when I would pull all-nighters. I loaded up on caffeine and tried to remain high energy through the wee hours of the night into the early morning.

Now I also had higher metabolism at the time, so it may have worked then. But it's not a sustainable habit.

And that's the thing. It's all about creating good habits. Then you'll be set up for better sleep.

Those good habits include:

1. Stick to a consistent sleep schedule

If you go to bed at 10 p.m., go to bed at 10 p.m. every day of the week. Same with waking up. Try to stick to the same times every time, including on the weekends. It'll regulate your sleep cycle and improve your quality of sleep.

2. Set the mood before bed

Whether it's lighting, sounds (sound machines are great), or routines that involve your senses, you want to create a "mood" or vibe for bedtime.

3. Consume something

Whether you read a book, watch TV, or play on your phone for a bit, consume some type of media an hour before bedtime to stimulate some brain activity before you power down. And then have a short downtime after that, 30 minutes if possible, before you fall asleep, when everything is turned off and put away.

4. Make sure you have a sleep-friendly environment

Quiet, dark and a comfortable temperature should do the trick. This one would also include having comfy covers and pillows so you can easily be snug and ready for sleep.

5. Avoid substances before bed that can keep you awake

Caffeine, alcohol, nicotine... normally you might enjoy these things, but they're a no-no before bed. At least a few hours before bed, you should have none of these things.

6. Exercise regularly

Exercising regularly will put your body in a state that it's ready for sleep to rest and recover.

7. Invest in a cover for your eyes

An eye mask isn't just practical on an airplane, it's great for home too and your normal sleeping routine. I've found I sleep way better with an eye mask.

And that's it! Try these things and you'll be sure to have better sleep in no time. Continue them over time, create good habits, and you'll succeed in the longterm too.

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How To Get Better Sleep

Creating good habits will have you on the right track

1. Stick to a consistent sleep schedule

2. Set the mood before bed

3. Consume something

4. Make sure you have a sleep-friendly environment

5. Avoid substances before bed that can keep you awake

6. Exercise regularly

7. Invest in a cover for your eyes

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10 ways to prepare for finals week—beginning with getting to the library.

Who knows where we would be without them.

1. Thank you for laughing at my jokes, even when they really aren’t funny.

2. Thank you for singing unbearably loud with me all the time.

3. Thank you for letting me vent to you for hours about anything and basically being my personal therapist.

4. Thank you for ordering pizza with me at 2 in the morning.

5. Thank you for all the movie days when we don’t feel like moving.

6. Thank you for being my workout buddy everyday.

7. Thank you for sharing your closets with me.

8. Thank you for taking naps with me at random hours during the day.

9. Thank you for cleaning our home with me when we absolutely need to.

10. Thank you for all the rides when it’s late and you don’t want me to walk home alone in the dark.

11. Thank you for studying with me in our kitchen when we didn't want to go the library.

12. Thank you for making dinner with me.

13. Thank you for helping with my hair, makeup and outfit every time we go out.

14. Thank you for taking countless ugly pictures with me.

15. Thank you for not judging me when I go too long without showering.

16. Thank you for making our apartment feel like a second home.

17. Thank you for being there through all of our boy troubles.

18. Thank you for giving me a hug when I feel homesick.

19. Thank you for getting excited with me when one of us gets a good grade on an exam.

20. Thank you for still being my friend and not judging me when I say or do dumb things.

21. Thank you for telling me what I should do when I am sick.

22. Thank you for dancing horribly with me everywhere we go.

23. Thank you for staying up super late with me when we aren’t tired or can’t sleep.

24. Thank you for being super weird with me.

25. Thank you for all the unforgettable college memories.

26. And most of all, thank you for being the best friends a girl could have.

I may or may not be stressing right now.

1. "What do I have to study for?"

2. "What class do I need to study for the most?"

3. "I’m going to ace this."

4. "Focus!"

5."I have no idea what I'm reading."

6. "I should call my smart friend about this."

7. "I’m going to fail. I’m going to fail."

8. "I’m dropping out of school."

9. "What grade do I have to get on the final to pass the class?"

10. "Oh, no, I have to do good."

11. "I shouldn’t have procrastinated all semester."

12. "I wanna go to bed."

13. "We did not learn this!"

14. "I should go get food."

15. "Why do we even have finals?"

16. "I don’t want to be at the library."

17. "Get off your phone."

18. "I can watch Netflix for like 20 minutes and then go back to studying."

19. "I shouldn’t have watched Netflix."

20. "You have to study now!"

The "Happiest Place on Earth" has a lot of characters with some pretty great advice.

Remember you’re the one who can fill the world with sunshine. — Snow White

The past can hurt. But the way I see it, you can either run from it or learn from it. — Rafiki

You don't have time to be timid. You must be bold and daring. — Lumière

If watching is all you're gonna do, then you're gonna watch your life go by without ya. — Laverne

Sometimes the right path is not the easiest one. — Grandmother Willow

Always let your conscience be your guide. — Jiminy Cricket

To infinity and beyond. — Buzz Lightyear

Life is a journey to be experienced, not a problem to be solved. — Pooh

Let it go. — Elsa

If you can't say something nice, don't say nothin' at all. — Thumper

Today's special moments are tomorrow's memories. — Genie

It's a time of love, family, memory-making, and gift-giving. But also a time of stressing over the perfect gift.

Money

Socks

Blankets

Gift Cards

Hoodies and Sweatpants

Pajamas

Candles

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