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It doesn’t take much for me to fall asleep; however, there a few things i do in order to get a good night’s rest. Before bed, I complete my self-care routine (brush teeth, skincare products, etc), prepare/drink water before bed, ensure room is tidy and organized, and plan out my schedule for the following day. After watching the TedTalk and reading the interview, I have considered fitting a nap into my schedule in order to better retain information and create a clean slate to learn new or review old information.

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Sleeping is definitely one of my favorite things to do. My issue is that as soon as I wake up, my brain is already active, thinking about my day and any anxiety I might have. Over time, especially in undergrad, I learned the importance of sleep and information retention. The article provided spoke on academic performance and how it relates to academic proficiency. I realized if I gave my body two nights' rest instead of one, I would retain more information rather than cramming and pulling all-nighters.

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In order for me to get the sleep I need I don't need a strict routine. Firstly, I like to clear my mind. To complete this I like to make sure that there is no assignment or unfinished task lingering on my mind. In addition I like to preview the next day and see what needs to be done and how I will go about my day. Next, I like to unwind and relax. whether it's a few minutes on my phone or watching a show, I like to take that time to not think about anything and just settle down.

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In order for me to achieve the best rest, I do well with making sure my bed is made as I climb into it, preferably a cooler temperature in the room, and checking my alarms for the next morning. I have found that I do well with a couple of supplements: one magnesium pill that helps me achieve deep sleep and a cortisol one for adrenal fatigue management. I would often wake up and start planning my day in the middle of the night and this has stopped that delightful phenomenon. In my previous career, I often worked very late and had a late start in the morning. I have been very motivated to try and develop a routine before even coming to school. I have been attempting to rise at a similar time, complete a workout followed by a devotional with breakfast/coffee then begin my day studying. Also, making sure my bed is made with a calming spray on the sheets every morning significantly impacts my mood as I climb into bed at night. I cannot climb into rumpled sheets and feel good about going to sleep.

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For me to get a good sleep I have to make sure I have a plan of attack written down for the following day. If I don't I know I will be up thinking about all for he things I need to do. Planning out my day the night before allows me to know what expectations I have set for myself to feel successful. I also keep a notepad next to my bed in case I have to write a reminder to myself.

Furthermore when going to bed I like to give myself some cooldown time to relax and unwind from the day.

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In order for me to get the sleep I need I have to allow my body to relax for about 2-3 hours before falling asleep. I try to get everything done that I need to get done in a day 2-3 hours before bedtime. If I work up until bed time I find that I get a burst of energy when I am no longer working or studying, no matter how tired I am. This makes it hard for me to fall asleep. So, I allow myself 2-3 hours to relax and unwind before I fall asleep. I typically do my night time routine during this time (prepare for the next day, do laundry, clean up around the house, shower, etc.) I also try and do a therapeutic activity (like talk with my family members, paint, listen to music, get a foot massage, etc.). This helps my body to relax. I find that as my body relaxes I then fall asleep naturally.

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I am an early riser regardless of whether I had my 7-8 hours of sleep. I think my night time routine for sleep can be improved because I don't have a set time that I go to sleep each night. I do view sleep as important but sometimes with incoming tasks I can forsaken it. To help with this, I can set realistic exceptions for the task at hand and be more flexible with those that are not urgent. When I can't readily fall asleep, I commit mostly to laying down until I can so I don't have any distractions.

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In order for my to get the best sleep, I need to make a list of things I need to do in the morning and make sure my alarm is set. Staying consistent with when I go to sleep is also helpful and avoiding caffeine at least a few hours before bedtime helps to make sure I am able to fall asleep.

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Doing all the things that needed to be done for the day helps me get the best sleep. By completing the tasks I set for myself I am able to go to bed stress free and relaxed. For this reason, I always aim to organize my schedule as much as possible and try to unwind at least 1-2 hours before bedtime.

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Personally I have not been able to keep a consistent sleep schedule. I'm mostly up at night and get some few hours of sleep before work. What has worked for me sometimes is setting a bed time and being compliant with it. With all screens and lights being off and laying down, I would eventually fall asleep.

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In order to get the sleep that I need, I would preferably have a set schedule on specific times I will be studying until, and when I will dedicate times to relax before sleeping. Additionally, working out and getting exercise has always been a great way to mentally relax, and I have found that on days when I exercise it is much easier for me to rest at night. Repeating the same routine during the week and even on weekends will allow my circadian rhythm to stay consistent throughout the semester.

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I am by nature a night owl because I get a surge of energy around midnight. In the last year or 2 I've been working on getting to bed before 11pm. Most nights I awake at 3am, so that 5 hr span of deep sleep really helps. Warm epsom salt baths help, but I won't have that luxury here. So I'll have to meditate and turn off my mind and relax from 10pm to get a good night's sleep. I need to know everything is locked up, the room is clean and cool, and nothing is making me anxious. Exercise helps too.

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I have never been one to have a "good" sleep schedule. I typically sleep 7-8 hours a night, but the times I wake up or go to bed are not consistent. I go to bed very late, which leads to me waking up late - but that is something I have been working to improve. The coming transition has really motivated me to think about creating more consistent/disciplined schedules for myself. For me to get a good night's rest, I need the room to be cold & I have to manage my thoughts that start to run wild once I start settling down. When I feel anxious, I find that playing rain sounds at a low volume helps me fall asleep quickly.

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In order for me to get the sleep needed I have started to force myself to start falling asleep at the same time every night. I have also established a routine which helps me wind down and I create an atmosphere that is optimal for my sleep.

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When I was a teenager, I was going through health issues that I deal with to this day, and my doctor told me that my sleep quantity and quality would impact my day to day life and my diagnosis. Since then, I decided that I would enforce a rigid sleep schedule on myself, and I make sure to fall asleep around the same time each night and get 7-8 hours of sleep. Sometimes I will take a short nap in the middle of the day which I find re-energizing, but always set an alarm to make sure I am not asleep for too long. Before all of this happened, I was not someone with good sleep habits but thanks to my doctor, I was able to get into the habit of getting good sleep and have been able to keep that up. Hopefully after starting school in a couple of weeks, I will still be able to prioritize my sleep and balance all of the other rigors of medical school.

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Up until this video, which is actually the first time I am seeing, I have never really considered sleep to be that important even though I've been told multiple times and read multiple articles about.

I would sleep however my schedule permits which is mostly 3-4 hours and sometimes a max of 5 hours. My hope is to change this habit and sleep more after watching this video.

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For me to get the sleep I need, I think I will have to have a strict routine/schedule. I consider myself to be almost nocturnal, staying up until very early hours of the morning for no true reason at all. If I can get back onto a routine of sleeping at an appropriate time with little distraction, it will soon become habitual.

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I think that multiple factors affect the time and quality of sleep I get. One factor is anxiety/stress. It makes it harder to fall asleep if I have multiple thoughts or worries about something upcoming soon. For this, I usually try to have a plan written out to make sure I am not stressing about them. Another factor is the screens. I should avoid using my phone or watching TV right before going to sleep.

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I have always had bad sleep habits. I either sleep too much, or not at all. I have been trying to work on this issue by setting a strict time to be in bed, with no screens in order to induce a healthy rest. I also have been using wake up alarms that are less aggressive as to make waking up an easier and more pleasant task.

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What needs to happen to get the sleep I need?

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What needs to happen to get the sleep I need?

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To get the sleep I need, there are many factors that make it easier. First, I try to relax and create a comfortable environment by reducing stimulants like caffeine and the brightness of screens. I ensure the room is silent, dark, and at a pleasant temperature. It's also important for me to find a good sleeping position based on the type of mattress and pillow. I avoid eating too much close to bedtime or taking naps during the day. I prefer not to sleep during daylight and prioritize getting rest during the darkness of the night.

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I think right now the main thing I'm the most concerned about is getting my body back set onto a routine schedule. For the past year or so, I've been able to go to sleep whenever I felt like and being able to wake up or take naps whenever I felt like it and that was due to having such a flexible work schedule and being able to set and work my own hours. Now that I'm preparing to go back to classes again, I need to get in the habits of turning in earlier maybe around 9 or 10 pm. Even if I don't go to sleep immediately, I want to be done with all activities and work by that time so I can truly focus on relaxing and preparing to rest and sleep. And then setting an ideal time to wake up every morning and making sure an alarm is set. So I've really been missing a solid and consistent routine as far as waking up and going to sleep and I hope that once I figure it out- then my body will adjust and it will become natural. I try to aim for at least 8-9 hrs of sleep if possible. I also think being physically active while I'm in school and having a nutritious diet will help bring things together as well, as these factors also help to encourage good rest.

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In order to get the sleep I need a good meal, exerted enough energy through the day (walking, staying busy), closing out task that I set out for the day, pillows, sage and security of loved ones (dog/ husband etc), darkness or ability to shade from light.

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To get the sleep I need I know I will have to cut off all studying by 9 PM. I prefer starting my day early, so being in bed by 10PM will give me enough hours of sleep to function the following day. I believe ensuring I keep good quality sleep patterns sets me up for success. While reading other responses, I found the practice of taking a few minutes before bed to dump out any thoughts from my brain to be something worth trying, as I tend to overthink especially before I sleep.

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I am someone who has a hard time falling and staying asleep. This is mostly in part due to the fact I have a hard time letting go of things in my brain before I try to sleep. I hold on to a lot of emotions and generalized anxiety throughout the day by keeping myself busy, so when it is time to let my brain rest, a often get flooded with thoughts. To combat this, I find I get the most uninterrupted sleep when I am able to de-clutter my brain, usually by watching animated movies or shows. I arise early no matter what time I go to bed, so I can have a productive day off of 5 hours or 8 hours. If I feel tired when I first wake up, I will likely try to go back to bed.

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In order for me to get a good nights sleep I typically need 8 hours. When I get 8 hours I tend to wake up feeling very refreshed and ready to tackle the day. Anything less than 7 hours will cause me to wake up still tired. My night time routine usually involves taking a shower and doing my skin care routine which helps me to relax and unwind. I find my self to be a morning person so ideally I like to go to bed around 10pm and just relax and be asleep by 11pm so I can be up by 7 am.

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For me to get the sleep I need, I MUST unload my brain before bed. I will take a few minutes to brain dump my thoughts, anxieties, plans for the next few days in order to get those thoughts out of my head and onto paper. Sometimes, I do some light yoga to get my brain focused on my movement rather than my anxiety. I know I need about 7 hours of sleep to stay awake for the entire day, and can struggle with getting up on time. I know that having morning classes will motivate me and that napping is not really an option while in med school. That means that I need to start my evening routine earlier than I usually do, as I will be waking up earlier at school than I do now.

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I believe all I need is 5-6 hours of good sleep to be able to function for a full day. I think the hardest part about sleeping for me is waking up. I don't really see or feel a difference getting 5 hours of sleep versus 6 or 7 hours. Getting out of the bed will still be hard regardless. So, in order for me to get good sleep, I try to close my eyes before 12am. I have more success doing this when I don't watch TV too late or stay on my phone all night. I also fall asleep quicker when I am more active throughout the day, eat something heavy for dinner, or take a hot shower before sleeping.

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I almost always have a hard time falling asleep which causes me to stay up late and sleep in. Despite this, I often feel tired during the day. I am hoping to try and develop a routine that will help me sleep earlier so I can wake up earlier and go to class. I think I am going to try meditation and breathing exercises to see if that helps a bit with my sleep issues. 

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I almost always have a hard time falling asleep which causes me to stay up late and sleep in. Despite this, I often feel tired during the day. I am hoping to try and develop a routine that will help me sleep earlier so I can wake up earlier and go to class. I think I am going to try meditation and breathing exercises to see if that helps a bit with my sleep issues. 

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Ideally I try to get 7-8 hours of sleep a night but sometimes that doesn't happen. In reality, as long as the sleep that I do get is good quality, it doesn't matter how much or little I actually slept. Growing up, I had a very rigid sleep schedule that I am incredibly thankful for when it comes to busy days in my life now. As my schedule got busier, especially during undergrad between school and working EMS field shifts on the weekends, the time frame for sleep shifted, with me going to bed closer to 2300 and waking up between 0500-0700. Having that childhood routine engrained in me has been so helpful, with the subconscious habit to start unwinding for bed about 45 minutes before I actually want to sleep(take off make up, brush teeth, read, etc.) that regardless of the time or how tired I am, I can almost always fall asleep shortly after that routine is finished.

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To get good sleep I will have to get into a routine. I like to sleep late and sometimes most of the day so I have to cut that off before i get into that habit. Class will most likely aid in motivating me to get up in the morning but I think breakfast could help on days where I do not have to go anywhere. I have trouble staying awake during the day and think consistent exercise will benefit that. I enjoy going to bed after midnight and will have to get to sleep earlier if i am waking up earlier.

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Currently, I am working on going to sleep at a decent time (Between 10 and 11) and waking up 7. I know when courses start, I will need to alter that schedule and push the time back a bit to be up earlier than that. I am working on gradually building myself to that point as well as getting the critical hours of sleep needed to function.

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Sleep for me has always been something I struggle with. I normally stay up late and get up late. During my undergrad I was a medical scribe in the ER and worked mostly overnight shifts. This of course made my sleep routine even worse, but as school gets closer, this is something I have been prioritizing. I found that turning off my phone works best (easier said than done), and going to to sleep before midnight is best. I definitely need a good 6-7 hours of sleep to be highly productive during the day.

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There is no set amount of sleep I get in a day. It all depends on the day and the tasks at hand. I usually tend to sleep in and stay up late but usually get 7-9 hours of sleep. I do need to wind down before going to bed. A good example is reading an article on something or breaking news that happened around the world. I usually wake up around 10 and if I wake up any later, I fell like my day is wasted. I will need to go to bed earlier and wake up early in medical school but do not think it will be too hard.

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I tend to sleep late and struggle to wake up in the morning. I want to be able to change this so that I can sleep early and begin waking up earlier in the morning to get studying done, as well as workout.

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There isn’t really a set process or routine I follow in order to get the sleep I need. Normally, I try to put myself into a routine that I go to sleep around 11:30-12, therefore, I organize my day in a way that I’ll be able to finish everything before and give myself at least 30 minutes for downtime before falling asleep. I have a nighttime routine that i follow as well, but generally there is nothing specific that either helps or doesn’t when falling asleep.

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I have never truly considered the benefits of sleep in I am being honest. Sleep has never been a huge priority in my life, I just sleep a duration that my schedule allows for. This lecture changed my perspective on sleep importance. On the island, implementing a night time routine and scheduling adequate hours of sleep will be a priority for me. Thank you for including this wellness Wednesday as I really learned something to help me be the best version of myself!

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My sleep schedule is very stable but I still have issues falling alseep and am always still tired waking up. I need to lay still and listen to music to fall asleep. I also take medication that helps me fall asleep. I hope to get a better schedule with waking up and having energy during school.

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I prioritized sleep during my early years in high school. However, it all changed during undergrad when I was tackling a busy schedule of balancing work and class. I would get 4-5 hrs of sleep and try to sleep in on the weekends. However, I was still able to function well and perform well in classes. Since then, I have never been able to work on prioritizing my sleep well. I now get about 5-6 hrs of sleep each night since I need to physically or mentally be tired to go to sleep. I hope to prioritize sleep in med school and follow a strict schedule.

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I found that in order to get the sleep I need, I need to have a routine at night that lets my body know that its time for bed. This was something I found out in undergrad after taking an actual sleep class one semester. After learning that everyone's sleep is different, I tried the various methods suggested in the class and found the night time routine to be most successful. So starting around 9, no later than 9:30, I prep for bed. I've also learned that its best not to use any electronic devices before or while in bed, which helps me fall asleep faster. Typically if I follow this schedule I wake up at about 7 to get a start on my day!

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I am naturally a morning person so I typically do go to bed around 11-12. However lately my body been waking me up around 8 which is still early but I don't actually get active until 9/9:30 causing me to lose daylight and have to work later than 12. So in order for me to get my sleep I will have to wake up 6:30/7 so that I can do my morning routine and use up more day time. I know my brain powers down later at night so it's imperative I study during the day as much as I can! Also allowing for more sleep time at night

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I believe that throughout my undergraduate years, I did not have a high sleep quality because my sleep schedule was extremely erratic. I did not go to sleep at a consistent time and did not wake up at a consistent time. However, since then, I have gotten into the habit of having a consistent sleep schedule. At this point, I sleep around 11:00 pm or 12:00 am and wake up around 7:00 am, giving me between 7-8 hours of sleep per night. I plan to continue this into medical school, but I will shift it back by an hour in order to wake up around 6:00 am. I believe this will allow me to perform at an optimal level for the rigorous courses ahead.

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Overall, I need to be more disciplined and make sleep duration a priority in order to get the sleep that I need.

Many things have an impact on sleep quality and thus GPA. Sleep duration, latency, number of arousals, and depth of sleep all impact sleep quality. The biggest thing that I need to work on while being in the school setting is sleep duration. I often deprive myself of sleep when I'm in “school mode”. I am a heavy sleeper so I don't normally have issues with latency, arousal, or sleep depth.

According to the article, sleep consistency and circadian preference also have an impact on GPA. Both of these things are something that I need to work on. The amount of sleep I get varies depending on my daily schedule, I prioritize completing tasks over getting a consistent amount of sleep. As far as circadian preference is concerned, I prefer a later schedule but I realize that I am more productive if I force myself to be on an earlier schedule. This is a matter of determination and once I get on a schedule, if I stick to it strictly, transitioning to an early circadian schedule is possible.

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As a person who has adapted to a habit of structure and routine from an early age, for the quality of my sleep and duration to stay consistent, I try and resolve any unforeseen circumstances that disrupt my schedule. The reason is if my day does not go the way I have mapped it out,  I don't sleep comfortably until I can resolve the issue that disrupted my workflow. Therefore, accomplishing all my priorities set out for the day and being able to relax afterward is what will happen for me to get the sleep I need.

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To be able to get the sleep that I need, I need to exercise or be mentally tired. When I get enough sleep I find that I am able to focus better and retain more information when I am studying. This is why when I am in school I put myself on a schedule because I know that I am not the type of person who is able to study being sleep deprived. Sleeping and exercising are very important to my study/school habits.