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How to get better sleep

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Sleep is one of the most important factors to good health because it restores the immune system, metabolism, and physical/mental health. It is essential that you get enough sleep so that you not only feel well rested, but also get enough sleep for these functions. Many often resort to sleep medication when they cannot fall asleep, but the following are a few techniques you may want to try out before using medicine:

  1. Avoid using electronics 30-60 minutes before bed. Things such as your phone, emit blue light which is helpful during the day because it increases attention, mood and reaction time, but not very helpful when you are getting ready to go to bed. Light in general suppresses the production of melatonin, a hormone that regulates sleep.
  2. Be sure to get rid of noise. A quiet room is important when trying to go to sleep, especially if you are a light sleeper. However, some people find that white noise, such as a fan or ocean noise, will soothe them. Try different sounds to see if it improves your sleep quality.
  3. Alter the temperature in your room, to what makes you most comfortable. Many wake up in the middle of the night because it was too cold/hot, so be sure you set the thermostat to your perfect sleeping temperature.
  4. Have a regular sleeping schedule. Having a schedule reduces the chances of getting insomnia, because the circadian sleep-wake schedule is synchronized

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