Wellness Module: How to Get a Good Night’s Sleep

Google+ Pinterest LinkedIn Tumblr +

A Brief History

Looking all the way back to this date in history, you will find that people have been struggling with having restful sleep for ages. Getting a good night’s sleep can seem like an impossible feat to accomplish. Even though good sleep at night is the key to fighting for better mental health, overall physical health, and emotional health. During sleep, your body is working to repair healthy brain functioning and maintain overall health for the next day, so one could say that you win the day the night before. Take the right steps to help support your body with the rest it needs to run effectively.

Digging Deeper

What does it look like to not get good sleep? 

Many people struggle with getting enough sleep, staying asleep for too long, snoring, sleepwalking, feeling sleepy throughout the day and also feeling a lack of energy. Sleep problems affect the body in many ways, such as making people overly emotional, sad, and nervous. A lack of sleep can cause problems with thinking clearly and making decisions you would otherwise be able to make on your own. You could feel worn out from lack of sleep and drowsiness, while feeling a lack of interest in doing things you regularly enjoy. 

Studies even show that people who do not get enough sleep are more likely to become depressed. This is why it is of the utmost importance that you protect your body from sleep problems. Here are a few strategies that you can use to help give your body a better chance of having a good quality sleep. 

How to get a good night’s sleep

Quiet fans

Many people report that having white noise in the background as they try to sleep massively improves their ability to sleep at night. This is because white noise tends to block out the sudden changes in noise that would normally wake up light sleepers and disrupt the REM cycles of even heavy sleepers. For a list of 10 of the best quiet fans for getting good sleep at night, visit this URL, where it provides you with relatively inexpensive and effective options for emitting white noise. 

Avoid caffeine and alcohol close to bedtime 

These two substances are widely known among the scientific community to disrupt sleep patterns greatly. You shouldn’t be surprised about the fact that caffeine does this to your body, but it is a common misconception that alcohol helps with sleep. Alcohol drinking right before going to bed causes breathing problems, and many people with alcohol problems quite often have chronic sleep problems as well; the two often go hand-in-hand. Caffeine also inhibits regular sleep patterns and can be found in everything from chocolate and soft drinks to apples and cold medications. 

Stay away from screens

The light emitted from the screens of gadgets such as cell phones, tablets, televisions, and computers. Also called blue light, it disrupts the production of melatonin in the body which is naturally created by the body when it senses that it is time to go to bed. This is also called disruption of your circadian rhythm, which is simply your sleeping and waking cycle that your body naturally has as it senses the rising and falling of the sun in the sky. The loss of melatonin in the body means that the body will have a harder time falling asleep and staying asleep. 

Exercise before bedtime

Simple research shows that people that attempt to exercise 3-5 times a week for an average of 60 minutes a day are much more likely to have good sleep patterns (circadian rhythms as we discussed before). This is best if it is not done right before you go to bed and rather done at least 4 hours before you decide to hit the hay. Do something that you enjoy so that you do it more often, as people who exercise in ways that they dislike are more likely to not do it as often, thus creating a disruption in their sleep cycle. 

Following these simple tips will give you a much-needed boost of energy and a better cycle of sleeping so that you are able to do more of what you love to do during the day! The better sleep we get, the more ready we will be for the next day. Sleep takes up one third of our lives, so it deserves to be researched and used in a way to improve our daily lives. Do what you need to do to take control of your sleep habits and have a better time when you wake up in the morning! 

Question for students (and subscribers): Do you think sleep has affected people in history?  Please let us know in the comments section below this article.

If you liked this article and would like to receive notification of new articles, please feel welcome to subscribe to History and Headlines by liking us on Facebook and becoming one of our patrons!

Your readership is much appreciated!

Historical Evidence

For more information, please see…

Reiss, Benjamin.  Wild Nights: How Taming Sleep Created Our Restless World.  Basic Books, 2017.

The featured image in this article, a photograph by bruce mars, is licensed under the Unsplash License.


About Author

Abdul Alhazred

“But I don’t want to go among mad people," Alice remarked. "Oh, you can’t help that," said the Cat: "we’re all mad here. I’m mad. You’re mad." "How do you know I’m mad?" said Alice. "You must be," said the Cat, "or you wouldn’t have come here.” ― Lewis Carroll, Alice in Wonderland