4 Things You Can Do to Get a Better Night's Sleep | Career Training | The Salter School
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4 Things You Can Do to Get a Better Night's Sleep



It’s not hard to see how getting more sleep could be beneficial in helping us focus at school or work. We’ve all heard about the numerous studies that have shown how getting enough sleep not only has multiple health benefits, it can help us think more clearly and avoid silly mistakes (like putting our phones in the fridge).

But, let’s face it, there are many things that can distract us from getting to bed on time. Perhaps it’s that favorite TV show that comes on at 10 p.m. or the friend you just need to catch up with online who lives in a different time zone.

So what you can do to set yourself up for sleep success? Here are four things you can do to get a better night’s sleep.

Turn off your screens one hour before bedtime

We all love our computers and our smartphones. Unfortunately, looking at a glowing screen is stimulating to your brain and sends a signal to your mind that it’s time to get going and wake up.

That’s why it’s important to turn off any form of screen one hour before bedtime. Dimmer lights – like those produced by household lamps – produce melatonin in your brain which aids you in the sleep process.

Listen to soothing music

Studies show that listening to calm music can affect the quality of your sleep.

Think about how babies are soothed to sleep with a lullaby; the same theory applies to us as adults. Listening to tranquil sounds helps us to make our way toward dreamland, so our minds are better able to process new information the next day.


When you are lying in bed, it’s natural to run through the day’s events in your head. This can be overwhelming and trigger the “fight or flight” response.

One thing you can do to relax your mind is meditate. Close your eyes and focus on breathing in and out slowly. This can help your brain remember that it is time to relax your mind and body.

Have a bedtime routine

One of the most important things you can do to get a better night’s sleep is to have a bedtime routine. Completely these nightly rituals can signal your brain that it’s time to shut down and relax.

For example, eat dinner at the same time each day (if possible) and turn off screens one hour before bed. Then, use that last hour of the day to “power down.” Get into your pajamas, brush your teeth and wash up, lay down in your bed and read a chapter of a book. When you turn off the lights, take a few minutes to practice meditative breathing before sleep.

Remember that these are just a few tips for achieving a good night’s sleep. Every person works differently, and sleep routines will vary from person to person. Wishing you a great night’s sleep and a productive next day!

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