12 Tips On Getting Better Sleep

Best 12 Tips on Catching Some Z’s for 

Students, Parents, and Professionals

Getting the right amount of sleep at night is one of the most important things you can do for your health. Whether you are a student, a parent, a working professional, or all of the above, the proper amount of sleep is equally important for everyone. Research has shown sleep is a lot more vital for your health than you may be aware of.  

Professionals say that sleep plays a huge role in both physical and mental health. Sleep boosts your immune system, can prevent weight gain, strengthens your heart, improves your memory, boosts your mood, boosts your productivity and energy throughout the day, and much more. Who does not want to go and get their 8 hours of sleep after hearing that?   

However, sleep can oftentimes be difficult to obtain for people. With the way of the world being so face paced, it can be hard to wind down at night and fall asleep quickly, or even at all. Between 50 to 70 million Americans have reported having some form of a sleep disorder. Therefore, if you are having trouble sleeping, you are not alone. No worries though! Here we will give you all the best tips on how to fall asleep faster and stay asleep.

Top 4 Sleep Hacks for Students 

• 1.Avoid screen time before bed: There are several reasons why experts suggest putting the phone down before bed. It is quite easy to find yourself going down a rabbit hole once you log onto your social media accounts.Let’s face it, you’ll open Tik Tok with the intention to be on for five minutes, then suddenly two hours have gone by without you even realizing. We have all been there.
• Social media has also been correlated to anxiety in younger generations, which does not make for good sleep either. Seeing what your friends and followers are doing can cause feelings of missing out or stress. That is why putting your phone down, even just a half hour before you go to sleep, can really help you fall asleep faster. Replace your late-night Twitter scroll and cozy up with a good book and your Kasentex soft fleece throw blanket, and you’ll be falling asleep faster in no time.

• 2.Set a Sleep Time: Being a student is hard work and very time consuming. From going to class, studying, and doing homework, working part-time for a little cash, and maintaining a social life, your schedule can get very hectic. At the end of the day, your unpredictable schedule can affect your sleeping. While it is difficult to create a set schedule as a student, attempting to at least get to bed around the same time each night can immensely improve your sleep.
• There will obviously be times where you will stay up late; from hanging out with friends on weekends, to studying all night for your big final, and that’s ok. However, try to avoid making all-nighters a habit. If you can regularly get to bed around a certain time most nights, your body will adjust and be trained to fall asleep quickly at that time. 

• 3.Watch caffeine in-take close to bed: It is a known fact that coffee helps a lot of students survive the grueling coursework given to them at school. While coffee is a stimulant that gives you energy for the day and is very helpful, it can also be harming your sleep if you drink it too late. A Lot of people drink coffee in the morning to start their day.
• However, students tend to indulge in a cup of coffee at any hour. Some students have late classes and others must stay up all night and study, which is why coffee at any hour helps. If you are having trouble as a student sleeping though, you may want to skip your late-night coffee run. This also goes for any energy drinks too.
• Caffeine is immensely powerful and can affect people in different ways. So, if you are not sleeping too great, and are drinking caffeine later in the day, you may need to start enjoying it just a little earlier in order to help you get to sleep.

• 4.Exercise: As a college student, exercise may get pushed to the side to focus on your schoolwork and that’s ok. However, if you are having trouble sleeping and are looking for healthy ways to fix it, exercise is one of the best. Exercise releases endorphins which helps with anxiety and also sleeping.
• So, carve out some time to either hit the gym, take a walk, or even find a workout routine online to do in the comfort of your own room. Even exercising just three times a week has proven to improve sleep. 

Top 4 Sleep Hacks for Parents

• 1.Take time for yourself before bed: As a parent, you spend your whole day taking care of little ones, often forgetting to take some time for yourself. Being a parent is a selfless yet rewarding job. However, sometimes it can take a toll on your sleeping. Taking time to relax and focus on things you enjoy before bed can help you fall asleep.
• After the kids are put to bed, read a book you enjoy, catch up on a favorite tv show, take a bath, or anything else that relaxes you. Try and save the laundry or cleaning for tomorrow. Relaxing before bed will help you destress and fall asleep faster. 

• 2.Have a scheduled bedtime for the kids: Keeping your kids on a scheduled bedtime will help them fall asleep faster, ultimately giving you the chance to fall asleep faster as well. When kids are used to going to sleep around the same time each night, they will be less resistant to bedtime. Children are rambunctious and of course it always seems when it is time to go to sleep, that’s when they are the most rambunctious.
• Although getting kids to sleep will probably never be the easiest part of your day, if they have a schedule that they are adjusted to, bedtime can be a little easier. Making bedtime easier in any way possible will give you more downtime before bed and create less stress before sleep. 

• 3.Include physical activity and outdoors during the day: It has been proven that both physical activity and vitamin D can help improve sleep. As a parent with the million things, you have to do during the day, maintaining these things may get put on the backburner.
• Even though you may not always get to the gym or get to lay out in the sun, there are still ways to incorporate physical activity and vitamin D in your daily routine as a parent. Take the kids out for daily walks around the neighborhood on nice days. Or even while you are out running errands, take a half hour detour and stop at the park. These activities will be beneficial for both you and the kids by getting exercise, sun, and creating fun.

• 4.Get comfortable: One of the best ways to get to sleep is to make sure you are comfortable. Same goes with your kids getting to bed. Make sure you and your kids have comfortable pajamas, blankets, and pillows. Also, research has shown that a cool temperature in your bedroom will improve your sleep. The right nighttime gear and setting will make all the difference. Kasentex has some of the best goose down feather pillows and comforters that will have you dreaming of bedtime all day long.

Top 4 Sleep Hacks for Working Professionals

• 1.Make a to-do list: As a working professional, your schedule can get remarkably busy. Sometimes, it's hard to balance all of the things you need to get done or even remember what they are for that matter. It seems as soon as your head hits the pillow, that’s when your mind starts running. Soon, you will find yourself thinking of all the things you need to get done the next day and hoping you do not forget.
• This can become a stressful nighttime routine and can affect your sleep tremendously. You can help prevent your running thoughts by organizing them in a to-do list. By creating a to-do list and writing down all the tasks you need to get done before going to bed, this will prevent you from thinking of them all night while you are trying to get some sleep. 

• 2.Put the work down before bed: One of the worst things you can do for your sleep is bringing your work to bed. You spend all day working, it is necessary to take some time to wind down and take a break. Having a clear mind and being destressed is especially important in order to get a good night's sleep. Make it a priority to create a set time to stop working and stick to it. By doing so, you will be granting yourself more time to relax and focus on yourself; ultimately improving your sleep.

• 3.Try meditation: Meditation is a practice of relaxation that has been used for centuries. If you are having trouble sleeping, experts often suggest trying meditation. Mediation is meant to clear your mind, which in turn can improve your sleep. It is recommended to meditate once a day for the best results. You can mediate right before bed, or even first thing in the morning. As long as you are practicing meditation at the same time each day, there is a great chance meditating can help you sleep better.

• 4.Eat right and consistently: A healthy diet benefits you in many ways, including getting good sleep. Creating a good diet that works best for you is especially important for your health all around. It is also important to eat the right amount and not skip meals. Working schedules can be vigorous and sometimes it can lead to missing a meal or grabbing something quickly to eat, no matter what it is. Making this a habit though can affect your health and, in the end, can affect your sleep. Try and carve out time during work and create a schedule for yourself in which you are eating at the same times each day. Also, you can pack your own lunch, so you are always packing something healthy for yourself. Jobs tend to have the biggest effect on eating habits, but it does not have to be that way. Focus on your diet to stay healthy and improve your sleep.