How To Get Them 'ZZZZ's

We all know it's important, but sometimes it seems like it is nearly impossible to get a good night's rest. So here are a few quick tips:

1. Avoid Caffeine 4-6 hours Before Bed

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Sure it's delicious and it seems to be the gasoline of the human race. But there is a reason it helps you stay awake. Caffeine blocks the receptors for adenosine--the thing that makes you tired--thereby not allowing your body to get tired. Read more about how caffeine works here

2. Prepare for Slumber

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Although everyone sleeps differently, there are a few things that help most people fall asleep (and sleep better):

1) Maintain dark (or very dim lighting)

2) Keep the temperature low, around 75 degrees or less

3) Try to preserve your bed for bed-related activities only. (Don't write that paper in the same place you sleep!)

3. Create a Pre-Sleep Routine

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And make it personal! Find some soothing activities to do in the hour or so before bed, such as taking a bad, reading, etc. Or simply doing the same things in the same order: contacts out, brush teeth, retainers in.

4. Exercise!

Exercise can get you going at the time of the activity, as well as more tired later, both of which will help you fall asleep. BUT if you do it close to bed-time, you're in for a rough night: it also secretes cortisol which activates the alerting mechanism in your brain.

5. Listen to your internal rhythm.

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Light plays a large role in our circadian rhythms, which are essentially mental, physical and behavioral cycles that our bodies undergo throughout a 24 hour period. Even the light from a computer or phone screen can interrupt this cycle, making it harder to sleep. Luckily, there's an app for that.

For more steps towards more zzz's, and more information about the importance of it, check out this website.

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Happy Sleeping!