# data[].attributes.body
In order to be fully rested and ready for school, we should follow a select and regular routine. For example, we should sleep at around 8 to 10 as this maximizes the amount of time we have to rest and recover. Furthermore, we should ensure to eat dinner and not consume caffeine for at least 3 hours prior to sleeping as this allows for full digestion and will not disrupt your sleep schedule. In addition, we should also make sure to not watch our phones and keep it away from us when sleeping as the blue light will disrupt the sleep negatively. We should also commit to reading as it releases endorphins, aiding our sleep. Lastly, we should keep the room dark as there will be less distractions around. Currently, we do most of these, but we should aim to read before bed or do some activities before such as meditation and yoga so our bodies are fully exterted and relaxed, giving us the most optimal sleep.

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Sleep is very important and is crucial for optimal performance

My bedtime routine:

First, we ensure we have eaten dinner well atleast an hour before bed. Then, we put my phone away to ensure that i dont consume any blue light. Blue light makes your brain think it is day time, causing your body to wake itself up, when you should be relaxing and winding down. We always try to fall asleep at 10 pm, as this allows us to sleep for a minimum of 8 hours.

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A good sleep schedule would normally consist of around 8 hours, and leaving your devices away from where you sleep, as well as turning them off at least 30 minutes before you plan to sleep.

My sleep schedule: I begin getting ready 1 hour before I go to sleep, leaving my device beforehand on charge away from my bedroom. After I am ready for bed, I enter my bedroom and read for 30 minutes. I then turn my AC down to 22.5 degrees Celsius and drink a litre of water. Then I go to bed at around 22:30.

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30 minutes before you sleep, you shouldn't go on your phone because there is a blue light that gets emitted from the phone, and it blocks the production of melatonin, which stops you from having deep sleep. This is bad because your body, especially as teens, needs to recover and retain the information you have gathered throughout the school day. We also need this time of sleep to help us grow since we are still developing into adults. When you are deprived of sleep, it stops you from being alert to your surroundings and doesn't allow you to focus in school. Some people take caffeine to enhance neurotransmitter activity, which makes them alert and active to do their daily tasks effectively . So overall, we think that the perfect sleep routine would be to first put your phone on airplane mode so no radiation gets emitted and absorbed into your body. This is because the radiation can disturb your sleep, and this will lead to a reduction in your attention span for the next day. After that, we would recommend reading a book to help wind down. In addition , we would recommend sleeping 8 hours every day for the whole week, as waking up and going to sleep at the same time helps regulate your body clock .

# data[].attributes.body
GOOD SLEEP

no devices within 30 minutes of going to bed

white noise while sleeping for deep sleep

specific time to sleep and wake up every day so you can sync your body

ashwagandha melatonin warm milk cherry juice have at least one before sleep

sleep before 9 30 wake up before 6 40

all lights in the room off

temperature of 24 degrees for optimal sleep

glass of water by bed

phone in different room to your sleeping area reduces exposure to microwave radiation

ZEINA

irregular sleep schedule

not good sleep schedule

keeps phone near bed

scrolls on phone at night

doesn't take ashwagandha

sleeps late

irregular waking up

sleep paralysis

sleeps with an alarm

cotton sheets

silk bonnet

memory foam pillow

18 degrees celsius

KATERINA

sleeps with an alarm

regular sleep schedule

phone near bed

bottle of water near bed

light closed in sleeping vicinity

no sleep paralysis

scrolls on phone at night

cotton sheets

memory foam pillow

25 degrees celsius

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What makes a good sleep routine?

. Consistent sleep time every day because it regulates the body's circadian rhythm

. Staying off screens 1hr before so disrupt your sleep pattern because it supresses the production of melatonin which helps you sleep

. Create a good sleep environment which is dark, cool and quiet

.Make sure that the room is the right temperature and well ventilated

. Improve sleep through diet and exercise

. Avoid stimulants as they will make you more alert

Adams Sleep routine:

1. I turn on my AC to 20 degrees 1 hour before I start the below

2. Watch Netflix

3. Get tired

4. When the Netflix episode finishes, get on YouTube

5. Fall asleep watching YouTube

Josh's Sleep routine:

My Sleep routine is first I keep my phone outside my room, so it doesn't disrupt my sleep. Next, I take creatine 8g. Next, I turn down the AC so my room can get cold because the optimal temperature for me is 21 degrees. Next, I have a shower, then I go to sleep before 9:30 and wake up at 6:30.

# data[].attributes.body
Blue light is really bad for getting a good night sleep, especially being in front of it right before you sleep, perhaps 30-60 minutes before you're going to sleep its best you put your phone or device/ the blue light away from you. The blue light can delay normal sleeping times as it doesn't give your body a wind down signal. It also disturbs the circadian rhythm going on inside your brain, this is caused by the blue light as it TRICKS your brain into thinking its daytime, again delaying the sleep schedule. Other than this information about the negative impact of blue light, in general here are ways to support a good sleep schedule and timing are; getting your phone or any of your devices away from you at least 30 minutes before bed, sleeping with silk material as it's known best for being the most comfortable and really helping protect your hair and skin throughout the night, getting at least 8 hours of sleep as it is a regular good amount of sleep you should be getting to keep a stable well-being both physical and mental.