8 hours of quality sleep is critical for:
- Remembering and learning both from the previous and next day
- Reducing anxiety and removing negative emotions from memories
- Social cues and being able to distinguish friendly and threatening faces
Tips and Hints for Successful Sleep Habits:
- Set-up a bedtime on your phone to go to sleep and wake up at the same time each day.
- Set warmer light on your phone/computer in the evenings (night mode, bedtime settings, f.lux, etc).
- Use meditation at the end of the day to help you wind down.
- Get to know your circadian rhythms. Most young adults are cognitively better after 10 a.m.
- Turn off overhead lights and use a desk lamp in the hour or so before you go to sleep.
- Turn off all devices at least an hour before bedtime.
- Keep your room quiet, or consider using white noise or earplugs to block out unwanted noise.
- Getting a good nights sleep is essential for your immune system to have the strength and capacity it needs to fight infections. Without enough sleep, you're more prone to infections and they will last longer.
- 12 Simple Tips for Great Sleep from the Division of Sleep Medicine at Harvard Medical School
- Sleeping Well in the Digital Age from the Georgetown University School of Nursing and Health Studies
- A Progressive Muscle Relaxation Audio Guide