Martha has written an informational essay on how to get a good night’s sleep. Before she submits it for a grade, she wants someone to read it and look for corrections. Read her essay and answer the questions that follow.
Ways to Get a Good Night’s Sleep
(1) Although some people see sleeping as a waste of time, sleep is actually an important activity. (2) A good night’s sleep can help keep you healthy and better able to fight off disease. (3) It helps reduce stress and allows you to be more alert during your waking hours. (4) Some studies suggest that sleep can help your mental health and that it gives your body time to repair itself from the evils of stress. (5) Despite these benefits, millions of people don’t get enough sleep. (6) In fact, almost half of Americans don’t get the recommended amount of sleep a night according to a recent Gallup report. (7) So how can we help ensure that we are doing all we can to get some shut-eye?
(8) In our fast-paced world, we feel like we need to try to cram in more activities and work than our 24 hour day can hold. (9) This constant activity, stress, and pressure can make getting a good night’s sleep really tough. (10) One of the ways to help regain the upper-hand on sleep is to not fight your body’s natural sleep-wake cycle. (11) We stay up late or wake up early and aren’t logging that 7 to 9 hours a night sleep recommendation. (12) We may think we are “catching up” on our sleep by sleeping in on our days off, but that actually throws off the natural sleep-wake cycle. (13) To help counter that, try keeping to a set sleep schedule. (14) Even getting the same overall number of hours of sleep doesn’t feel as restful or restorative if they come at different times on different days. (15) So something as simple as always going to bed and getting up at the same time can help you sleep better.
(16) If your sleep-wake cycle is way off kilter, there are some easy things you can do to help reboot that natural cycle. (17) Increasing your exposure to bright light, especially daylight, can help you sleep better at night. (18) Try to spend some time outdoors each day and allow as much natural light as possible into your home or workspace. (19) Sometimes bright light can cause sleeplessness, however, as is the case with screen time too close to bedtime. (20) The “blue light” that is emitted from our most beloved electronic devices like TVs, phones, tablets, and computers affects the body’s natural sense of light and surpresses the production of melatonin, the hormone that triggers the sense of sleepiness we need to fall asleep easily. (21) Even backlit e-readers can cause sleep trouble. (22) Avoid using screen devices an hour or two before bed time. (23) Unwind instead by reading a book, listening to an audiobook, or playing some soft music.
(24) Being mindful of your food and drink consumption before bedtime can also help you get a better night’s sleep. (25) Avoid heavy meals within two hours of your bedtime. (26) Sugar and refined carbohydrates are challenging for your body to digest and require more energy, which can keep you awake. (27) Spicy or acidic foods can cause stomach irritation that can keep you awake for much of the night.
(28) Set yourself up for sleep success by creating the right sleep environment. (29) Darken the room, limit the noise, lower the temperature, and making sure that your bed is comfortable and allows you space to stretch out and relax. (30) If you’re curled up trying to avoid the piles of laundry on your bed or the three cats who have claimed their sleeping space, you may be up all night tossing and turning.
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