![]() Ice cold water sets off the cold sensors in your skin which speeds up your heart rate, putting you in a more alert state. Bring a cup of coffee, tea, or ice cold water with you to class! The caffeine will perk you up, but taking sips every so often will give you something to do and help prevent you from nodding off.Aim to get 6-8 hours of sleep on school nights so you're wide awake when you get to class. to start getting ready for school, you're not going to be well rested. Get a good night's sleep! If you're watching Netflix until 2 in the morning and you have to be up at 7:00 a.m.Here are a few simple tips to help you stay alert in class! But no matter what the topic is, your instructor is giving you valuable information you need to remember for assignments, tests, and for the jobs you plan on getting after graduation. Maybe you're sleepy, or distracted, or dare we say.bored? Yes, bored! Sometimes you're just not interested in what your instructor is talking about, and it's okay to admit not all of your classes are super exciting all of the time. Fight it, and you're likely to experience suboptimal sleep, warns Sanam Hafeez, PsyD, an NYC-based neuropsychologist and the director of Comprehend the Mind.Paying attention in class can be hard sometimes. ![]() ![]() That way, your circadian rhythm will stay regulated, resulting in consistent and sound sleep. Ideally, you want to schedule your bedtime and wake time based on your chronotype. may find their biology is working against them because their melatonin (sleep hormone) hasn't worn off and won't until 7 or 8 a.m., Breus explains. For example, a night owl who sets their alarm for 6 a.m. Someone who is struggling to figure out how to wake up when tired in the morning is likely working against their circadian rhythm. It's an inherent quality and affects all parts of your daily life, including your appetite, core body temperature, productivity window, and even your ideal time for sex. "A chronotype is your body's natural disposition to be awake or asleep at certain times," Breus explains. They're also telling of your chronotype-whether you're an early bird or a night owl. Together, your circadian rhythm and biological clock determine when you feel tired, when you feel most awake, and how much rest your body needs to function most optimally. The biological clock, Breus tells mbg, is a "natural timing device" that not only regulates the cycle of the circadian rhythm but adjusts it based on the time of year, a person's living environment, and age. (affectionately known as the Sleep Doctor), defines the circadian rhythm as an organism's 24-hour cycle that keeps the body working properly. The two are not mutually exclusive, but they do work in tandem. See, humans have a circadian rhythm and a biological clock. The reason is as physiological as it is mental. This can include a gentle bedtime yoga sequence or a warm bath, diffusing essential oils, or cuddling under a weighted blanket for some physical support. If you're feeling tense, it's likely you'll end up tossing and turning when it's time to get some shut-eye, so identify relaxation techniques that actually work for you and implement them into your nightly routine. One of the best tips for getting great sleep is to acknowledge and address your stress levels. ![]() ![]() Once you've settled into bed, take pen to paper and dump it all out before your head hits the pillow. Writing in a journal can help clear your mind. Falling asleep can be a challenge if your mind is racing with a million different thoughts. Investing in one of the best sound machines on the market can majorly improve your sleep quality by drowning out any unwanted (or a lack of) sound so you can snooze through the night. Is your neighbor's dog particularly rowdy after dark? Maybe city traffic is causing you to stir, or silence gives you the creeps. Food is fuel and is meant to give you energy, and sweets before bed are bound to keep you up at night (not to mention give you some funky dreams). Ditch sugary ice creams and processed treats in favor of sleep-promoting snacks like yogurt bark and golden milk. If you can't power down your devices completely (i.e., if your phone is your alarm), it's important to, at the very least, limit your usage before bed, as blue light can throw off the body's circadian rhythm, preventing you from falling or staying asleep. According to the National Sleep Foundation, the ideal temperature for quality sleep is between 60 and 67 degrees Fahrenheit. ![]()
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