GenZleeps

"Good sleep can increase brain performance.
Good sleep is a dream come true.
Good sleep, healthy aging.
He who sleeps half a day wins half his life."

Good afternoon, everyone!
We all know that sleep is a very important part of our day. In fact, good sleep helps us feel relaxed, have a good mood, and leads us to productivity. Just remember that inadequate and too much sleep are bad; just practice having the right amount of sleep. Sleep as early as possible and avoid sleep deprivation.

Image source:
https://www.goodhousekeeping.com/life/g27453141/sleep-quotes/

https://www.goodhousekeeping.com/life/g27453141/sleep-quotes/

Good afternoon, everyone!
Researchers found some helpful tips that you can read so that you will have an efficient day and better sleep at night.

Here's the link https://www.healthline.com/nutrition/17-tips-to-sleep-better #10.-Set-your-bedroom-temperature

17 Proven Tips to Sleep Better at Night This article lists 17 evidence-based tips to sleep better at night. Getting good sleep is very important for optimal health.

"Sleep is the golden chain that binds health and our bodies together."

- Thomas Dekker

:CREDITS TO THE RIGHTFUL OWNER.

"A well spent day brings happy sleep."

:CREDITS TO THE RIGHTFUL OWNER.

"A ruffled mind makes a restless pillow."

-CHARLOTTE BRONTE

:CREDITS TO THE RIGHTFUL OWNER.

"Sleep is the best meditation."

-DALAI LAMA

:CREDITS TO THE RIGHTFUL OWNER.

"A good laugh and a long sleep are the two best cures for anything."

- IRISH PROVERB

:CREDITS TO THE RIGHTFUL OWNER.

"Early to bed and early to rise, makes a man healthy, wealthy, and wise."

-BENJAMIN FRANKLIN

: CREDITS TO THE RIGHTFUL OWNER.

GOOD DAY EVERYONE!
INFORMATION OF THE DAY.

Sleep. We all wish we had more of it. Yet it’s still. So. Elusive. And while yawning and feeling tired all the time can be a bummer, a lack of zzz’s can actually have a big impact on your health. Experts say you should aim to get between seven and eight hours of shut-eye each night, but what does that really do for you.

1.Sleep Can Boost Your Immune System
-When your body gets the sleep it needs, your immune cells and proteins get the rest they need to fight off whatever comes their way — like colds or the flu. And according to the well-rested sleep specialists over at the American Academy of Sleep Medicine, proper sleep can also make vaccines more effective, which is obviously a plus.

2. Gaining Zzz’s Can Help Prevent Weight Gain
-Racking up eight full hours of sleep isn’t going to result in losing the lbs. by itself, but it can help your body from packing on the pounds. If you don’t get enough sleep, your body produces ghrelin, a hormone that boosts appetite. Your body also decreases the production of leptin, a hormone that tells you you’re full. Put ’em both together and that’s one dangerous combo for late-night snacking, my friend. Plus, when you don’t sleep enough you get more stressed and don’t have the energy to fight off junk food cravings. We’re exhausted just thinking about it.

3. Sleep Can Strengthen Your Heart
-Not getting enough sleep can lead to heart health problems like high blood pressure or heart attacks. That’s because lack of sleep can cause your body to release cortisol, a stress hormone that triggers your heart to work harder. Just like your immune system, your heart needs rest in order to function powerfully and properly. Just another reason to “heart” sleep.

4. Better Sleep = Better Mood
-There is some truth in the old saying, “Getting up on the right side of the bed.” It has nothing to do with which side of the bed you roll out of, but sleeping can lead to good moods. And really, it makes sense. If you sleep well, you wake up feeling rested. Being rested helps your energy levels soar. When your energy is up, life’s little challenges won’t annoy you as much. When you’re not annoyed, you’re not as angry. If you’re not angry, you’re happy. So, go to bed early and everyone around you will thank you for it.

5. Sleeping Can Increase Productivity
-You may think you’re wowing your boss by burning the midnight oil, but putting off a good night’s rest could be having an adverse effect at work or school. In fact, sleep has been linked to improved concentration and higher cognitive function, both of which can help you be successful at work. But one restless night can leave you feeling frazzled, making it more likely that you’ll make mistakes that a pot of coffee won’t be able to fix. Speaking of coffee, the more tired you feel, the more likely you are to reach for that afternoon cup. And while that may seem to fix the afternoon crash problem you experience, the extra caffeine late in the day could set you up for another sleepless night. Talk about a counterproductive cycle.

6. Lack of Sleep Can Be Dangerous. Literally.
-According to a study from the AAA Foundation for Traffic Safety, you’re twice as likely to get in a car accident when you’re cruising on six to seven hours of sleep compared to if you get a full eight hours. Sleep less than five hours and your chances of a crash quadruple! That’s because your reaction time slows way down when your brain isn’t fully rested. We don’t know about you, but those statistics have us ready to climb into our PJs and hit the hay ASAP.

7. Sleep Can Increase Exercise Performance
-Someone studied the effects of sleep deprivation on basketball players and guess what they found? When they didn’t sleep well, they weren’t very good basketball players. ( ) You might be thinking, ”So what? I’m only MVP in my dreams.” Well, sleep affects all types of exercise performance. Under-the-covers recovery helps with hand-eye coordination, reaction time and muscle recovery. Plus, depriving yourself of sleep can have a negative impact on strength and power.

8. Sleep Improves Memory
-Even though sleep gives your body the rest it needs, your mind is still hard at work. It’s actually processing and consolidating your memories from the day. If you don’t get enough sleep, who knows where those memories go. Or worse, your mind might actually create false memories.

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“Consistent sleep of seven hours a night is what’s recommend for adults just for daytime functioning—being on task, being alert for the day and being able to concentrate and not be so moody and tired during the day,” says Dr. Kohler

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https://www.sclhealth.org/blog/2018/09/the-benefits-of-getting-a-full-night-sleep/

https://www.cdc.gov/healthyschools/sleep.htm

https://www.google.com/imgres?imgurl=https%3A%2F%2Fwww.incimages.com%2Fuploaded_files%2Fimage%2F1920x1080%2Fgetty_143919450_970647970450097_58844.jpg&imgrefurl=https%3A%2F%2Fwww.inc

GOOD DAY EVERYONE!

HERE' S THE QUESTION OF THE WEEK:

• What can you say about the daily facts that were posted by the researchers?

• Does posting daily facts about our research study which is Sleeping pattern beneficial?
Why or Why not?

• Share with us your thoughts or answers to the comment section below.

Good Day Everyone!

INFORMATION OF THE DAY

Why is getting enough sleep important?

Getting enough sleep has many benefits. It can help you:

Get sick less often

Stay at a healthy weight

Lower your risk for serious health problems, like diabetes and heart disease

Reduce stress and improve your mood

Think more clearly and do better in school and at work

Get along better with people

Make good decisions and avoid injuries — for example, drowsy drivers cause thousands of car accidents every year

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We have so many demands on our time—jobs, family, errands—not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. It’s vital to your well-being.

Of course, sleep helps you feel rested each day. But while you’re sleeping, your brain and body don’t just shut down. Internal organs and processes are hard at work throughout the night.

“Sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood,” says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.

Throughout the night, your heart rate, breathing rate and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body's use of energy. These hormone changes can affect your body weight.

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Results show that the faces of sleep-deprived individuals were perceived as having more hanging eyelids, redder eyes, more swollen eyes and darker circles under the eyes. Sleep deprivation also was associated with paler skin, more wrinkles or fine lines, and more droopy corners of the mouth.

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Most people have experienced sallow skin and puffy eyes after a few nights of missed sleep. But it turns out that chronic sleep loss can lead to lackluster skin, fine lines, and dark circles under the eyes. When you don't get enough sleep, your body releases more of the stress hormone cortisol.

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Many effects of a lack of sleep, such as feeling grumpy and not working at your best, are well known. But did you know that sleep deprivation can also have profound consequences on your physical health?

1 in 3 of us suffers from poor sleep, with stress, computers and taking work home often blamed.

However, the cost of all those sleepless nights is more than just bad moods and a lack of focus.

Regular poor sleep puts you at risk of serious medical conditions, including obesity, coronary heart disease and diabetes – and it shortens your life expectancy.

It's now clear that a solid night's sleep is essential for a long and healthy life.

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https://health.gov/myhealthfinder/topics/everyday-healthy-living/mental-health-and-relationships/get-enough-sleep #:~:text=Lower%20your%20risk%20for%20serious,Get%20along%20better%20with%20people

https://newsinhealth.nih.gov/2013/04/benefits-slumber

https://aasm.org/study-reveals-the-face-of-sleep-deprivation/

https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss

https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/

Image sources:

https://www.sleepfoundation.org/physical-activity

https://hcah.in/health-advantage/downside-irregular-sleep-patterns/

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INFORMATION OF THE DAY

Sleep plays a vital role in brain function and systemic physiology across many body systems. Problems with sleep are widely prevalent and include deficits in quantity and quality of sleep; sleep problems that impact the continuity of sleep are collectively referred to as sleep disruptions. Numerous factors contribute to sleep disruption, ranging from lifestyle and environmental factors to sleep disorders and other medical conditions. Sleep disruptions have substantial adverse short- and long-term health consequences.
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A literature search was conducted to provide a nonsystematic review of these health consequences (this review was designed to be nonsystematic to better focus on the topics of interest due to the myriad parameters affected by sleep). Sleep disruption is associated with increased activity of the sympathetic nervous system and hypothalamic–pituitary–adrenal axis, metabolic effects, changes in circadian rhythms, and proinflammatory responses. In otherwise healthy adults.
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Short-term consequences of sleep disruption include increased stress responsivity, somatic pain, reduced quality of life, emotional distress and mood disorders, and cognitive, memory, and performance deficits. For adolescents, psychosocial health, school performance, and risk-taking behaviors are impacted by sleep disruption. Behavioral problems and cognitive functioning are associated with sleep disruption in children.
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Long-term consequences of sleep disruption in otherwise healthy individuals include hypertension, dyslipidemia, cardiovascular disease, weight-related issues, metabolic syndrome, type 2 diabetes mellitus, and colorectal cancer.
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All-cause mortality is also increased in men with sleep disturbances. For those with underlying medical conditions, sleep disruption may diminish the health-related quality of life of children and adolescents and may worsen the severity of common gastrointestinal disorders. As a result of the potential consequences of sleep disruption, health care professionals should be cognizant of how managing underlying medical conditions may help to optimize sleep continuity and consider prescribing interventions that minimize sleep disruption.
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https://magazine.medlineplus.gov/article/irregular-sleep-schedules-can-lead-to-bigger-health-issues

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/

https://www.google.com/imgres?imgurl=https%3A%2F%2Fcbsnews1.cbsistatic.com%2Fhub%2Fi%2F2011%2F09%2F12%2F5846108d-a645-11e2-a3f0-029118418759%2Flackofsleep.jpg&imgrefurl=https%3A%2F%2Fwww.cbsnews.com%2Fnews%2Fpeople-with-severe-sleep-apnea-five-times-more-likely-to-die-from-cancer-study-shows%2F&tbnid=KD3WXaw-bTc-aM&vet=1&docid=uRsl4CJZWDbnlM&w=640&h=480&itg=1&hl=en-US&source=sh%2Fx%2Fim

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INFORMATION OF THE DAY

Exercising can help you lose weight, and improve your quality of life. Moderate exercise can increase the amount of slow wave sleep on helping to create the biological processes in the brain and body.
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Exercise promotes better sleep
Exercising also improves sleep for many people. Specifically, moderate-to-vigorous exercise can increase sleep quality for adults by reducing sleep onset – or the time it takes to fall asleep – and decrease the amount of time they lie awake in bed during the night Adults can improve their sleep quality by shortening the time it takes to fall asleep and reducing the amount of time they spend awake in bed. Slow wave sleep is increased when you exercise moderately. Improving your exercise routine can help you sleep better, and getting adequate sleep can also help you exercise more during the day. Moderate exercise increases the amount of slow wave sleep you get. Slow wave sleep refers to deep sleep, where the brain and body have a chance to rejuvenate. Exercise can also help to stabilize your mood and decompress the mind, which is important for naturally transitioning to sleep.
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Is it harmful to exercise before bed?
Several studies have found that jogging before night has no detrimental consequences. According to one report, the majority of adults who exercise after 8 p.m. or later report better sleep quality. Study participants reported higher slow-wave sleep and a longer delay for rapid eye movement sleep. ==========================================================
Sources:
Pacheco, D. (2021). Exercise and Sleep. Retrieved December 01, 2021 from https://www.sleepfoundation.org/physical-activity/exercise-and-sleepSen, S. (2020). How Exercise Help You Sleep Better. Retrieved December December 1, 2021, from https://amerisleep.com/blog/exercise-and-sleep/Exercising for Better Sleep. (2021). Retrieved December 1, 2021, from https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep

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INFORMATION OF THE DAY

Changing your sleep schedule (particularly if you have delayed sleep phase syndrome) isn’t easy, but with the proper discipline it can be done. “Don’t get upset with yourself, because it just makes the problem worse,” Pelayo says. “Know that sleep will always come eventually.” (Stewart, 2018)

There is perhaps no area of your life in which self-discipline is more important than in the way you manage your time. Time is a special resource that you cannot store or save for later use. Everyone has the exact same amount of time each day. Time not well used cannot be retrieved. The fact is that you cannot save time; you can only spend it differently. You can only reallocate your time usage from areas of low value to areas of high value. Herein lies the key to success, and the requirement for self-discipline. (Naçi et al., 2015)

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Sources:
Naci, V., Koxhuku, A., & Ananda, A. (2015). Self discipline and time management. Retrieved December 7, 2021, from http://agnaacademy.com/publication/self-discipline-time-management/?lang=en

Stewart, K. (2018). How to Fix Your Sleep Schedule. Retrieved December 7, 2021, from https://www.everydayhealth.com/sleep/insomnia/resetting-your-clock.aspx

HD wallpaper: caidychen, original characters, anime girls, short hair, black hair. (n.d.). Retrieved December 7, 2021, from https://www.wallpaperflare.com/caidychen-original-characters-anime-girls-short-hair-black-hair-wallpaper-cuixs

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INFORMATION OF THE DAY

What if you could take a pill that improved your productivity at work? And what if the pill were free? Oh, and it made you feel really good? And improved your overall health?

No such pill exists, but science suggests an alternative does: sleep.
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A recent study of 1,000 adults tracked productivity and sleep quantity and quality. The conclusion was clear: "Sleep duration (both short and long), insomnia, sleepiness, and snoring were all associated with decreased work productivity." Their recommendation was unambiguous: "Sleep should be considered an important element in workplace health."
These results weren't surprising. Researchers have known for years that poor sleep dramatically reduces performance for activities ranging from athletics to academia. A 2012 meta-analysis of 24 studies found "significant impairments" in problem-solving and memory capacity among poor sleepers. Another study of interior design students found that "[...] Students who maintained short sleep durations, highly variable night-to-night sleep durations, or had fragmented sleep […] demonstrated pre- to poststudy declines on the laboratory measure of creativity."

No matter what type of work you do, impairing your creativity, problem-solving, and memory probably won't help your performance. Yet many of us continue to lose sleep because we're so busy.
Sleep quality is determined by many factors and can be much harder to assess than total hours slept. "Some people get six to eight hours of sleep but have terrible quality of sleep based on their levels of stress, what they ate just before bed, and how much light they received in their eyes before bed," Carter says.
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So how can you determine the quality of your sleep? The past few years have seen a surge in technologies—including wearables like Fitbit and smartwatches, as well as sleep-specific monitors like Nokia Sleep—that offer sleep-tracking. These are loads easier (and cheaper) than a full inpatient sleep study and can give you an overview of your overall sleep duration and cycles between different phases of sleep.
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Kemmis, S.
March 7, 2019
from;
https://zapier.com/blog/sleep-and-productivity/

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INFORMATION OF THE DAY

Music helps people sleep better by soothing the autonomic nervous system, which results in slower breathing, a lower heart rate, and lower blood pressure.

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When it came to effectiveness, music intervention appeared to have a distinct benefit for people suffering from primary insomnia. The finest choices to consider in the application of music intervention are probably listening to music and music-associated relaxation.

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Michael Breus, Ph.D., upwave sleep expert and author of The Sleep Doctor's Diet Plan: Simple Rules for Losing Weight While You Sleep, says, "Yes, there is data that suggests that music can assist people fall asleep." However, the type of music you listen to makes a difference. Slow-paced music may assist your body in hitting its internal snooze button. "If you listen to Guns 'N Roses, the chances of you falling asleep are slim," explains Breus. The link between music and sleep has been proven in studies all around the world. It is effective in both young and old men and women. Even persons with schizophrenia benefit from music's calming effects. Music benefits people with both short-term and chronic sleep disorders, according to a recent meta-analysis of music-sleep studies concentrating on ten high-quality studies.

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We are affected by music in a variety of ways. Our pulse rate and breathing rate are physiologically synchronized with the beat of the music.

1. Different music affect our hormone levels and body chemistry, which improves our mood. Listening to good music, for example, can boost serotonin levels and make you happy.
2. Listening to music can stimulate both the right and left sides of our brain, which can help us solve problems faster. When you engage both sides at the same time, you strengthen your problem-solving skills.
3. Improves memory: Music stimulates the hippocampus, which is responsible for memory storage. This is why listening to old tunes brings back memories. It's also why most of us get nostalgic when we hear a music from a previous period of our lives.
4. Relaxation: Music can help us relax, especially if it closely matches our resting heart rhythm. When this happens, the song calms us down on a biochemical basis.
5. Boost Sleep Quantity and Quality: Listening to relaxing music helps you fall asleep sooner and sleep better. It reminds us of a lullaby.
6. Falling Asleep Faster: By the end of the day, our heads are filled with a million thoughts, all of which take up space and keep us awake. Putting on some music in the background can help our brains focus on something other than our regular distractions. When you're lying down to sleep at the end of a long day, try listening to music. You'll most likely fall asleep much more quickly!

Not only is sleeping with earbuds inconvenient, but there are also other negative consequences to listening to music while sleeping. Take a look at a few examples.

1. Necrosis is the death of body tissue as a result of a lack of blood flow. By cutting off circulation and triggering necrosis, your earbuds can achieve this.
2. Wax Build-Up: Our ears create wax on a regular basis to protect our ear canals. Excessive wax buildup, on the other hand, might be dangerous. It clogs our ears and impairs our ability to hear. The usage of earbuds for an extended period of time might cause wax buildup. This is not good.
Sleeping with a cord near you can cause strangulation.
3. If you use earbuds while sleeping, you risk strangulation. Although the possibilities are slim, you should always be cautious.

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Sources:
Fan Feng, Yingshi Zhang, Jun Hou, Jiayi Cai, Qiyu Jiang, Xiaojuan Li, Qingchun Zhao, Bo-an Li
International journal of nursing studies 77, 189-196, 2018
https://www.sciencedirect.com/science/article/abs/pii/S0020748917302432

https://www.sleepfoundation.org/noise-and-sleep/music

https://www.webmd.com/sleep-disorders/features/can-music-help-me-sleep

https://www.chasedentalsleepcare.com/blog/effects-of-listening-to-music-while-sleeping

Image Source:
http://allyshaameera.blogspot.com/2018/05/music.html?m=

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INFORMATION OF THE DAY

In an “ideal” world, you’d have the luxury of going to bed early and then waking up early, all rested for a productive day ahead.

But some commitments, like job duties or child care, can make it difficult to adhere to the “early to bed, early to rise” philosophy.

There are perhaps two important aspects to consider when it comes to sleep: the amount of sleep you get and the consistency in time.

Overall, it’s best to go to bed earlier in the night and wake up early each day. Still, this type of sleep schedule may not work for everyone.

It’s far more important to make sure you get enough sleep and that it’s good quality sleep. You can ensure this happens by going to bed and waking up at the same time every day.
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Some sleep patterns mean a person will sleep once per day while others mean they sleep at intervals. However, the pattern that is most common in a population may or may not be the healthiest option for people.

This inconsistency means some individuals report that they are not getting enough sleep, irrespective of the number of hours they have per night.
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NOT ALL SLEEP CYCLE'S ARE THE SAME LENGTH, BUT ON AVERAGE THEY LAST ABOUT 90 MINUTES EACH.
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IF YOU WANT MORE WE PROVIDED SOME LINKS HERE, JUST CLICK IT.

https://www.medicalnewstoday.com/articles/319425

https://www.healthline.com/health/best-time-to-sleep

https://www.sleepfoundation.org/how-sleep-works/stages-of-sleep
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IMAGES SOURCES

https://images.app.goo.gl/VRw2Nz8GiaqyisSw7

https://images.app.goo.gl/P6o2y2ZYFBgRDAhF9

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Having a glass of warm milk before bed is a tradition that's been passed down through generations. Lack of adequate sleep is linked to many negative physical and mental health outcomes. Most experts agree that milk's sleep-promoting potential is likely related to specific chemical compounds or the psychological effects of having a soothing bedtime routine.

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Certain compounds in milk — specifically tryptophan and melatonin — may help you fall asleep.

Tryptophan is an amino acid found in a variety of protein-containing foods. Serotonin boosts mood, promotes relaxation, and functions as a precursor in the production of melatonin. There's currently no evidence to suggest that a single glass of milk contains enough tryptophan or melatonin to significantly influence your body's natural production of these hormones.

There isn't enough research to say whether or not adding milk to your evening ritual would help you sleep better. Milk includes a number of chemicals that have been linked to improved sleep patterns. In addition, the psychological impacts of a milk-included evening routine may help you fall asleep faster.
================================================Sources: Ansley Hill, RD, LD Medically reviewed Adrienne Seitz, MS, RD, LDN, Nutrition Should You Drink Milk Before Bed? retrieved on December 01, 2021 from,
https://www.healthline.com/nutrition/drinking-milk-before-bed

Image Source: https://eachnight.com/sleep/warm-milk-to-sleep/

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INFORMATION OF THE DAY

Text version of the content of the image and video below:

According to healthline.com:
reading a book prepares you for a good night's rest.
Doctors at the Mayo Clinic suggest reading as part of a regular sleep routine.
For best results, you may want to choose a print book rather than reading on a screen, since the light emitted by your device could keep you awake and lead to other unwanted health outcomes.
Doctors also recommend that you read somewhere other than your bedroom if you have trouble falling asleep.

Other benefits of reading before bed according to webmd.com:
1. Break From Screen Time
2. Stress Relief
3. Improved Sleep Quality
4. Empathy
5. Long Term Effects on Cognition
6. Short Time Investment
For more information regarding these benefits, kind visit the link below:
https://www.webmd.com/sleep-disorders/features/benefits-of-reading-before-bed
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Sources:
Hogan, L.. (2021). The Benefits of Reading Before Bed: 6 Reasons Why You Should Pick Up Your Book Before Bed. Retrieved November 28, 2021, from https://www.webmd.com/sleep-disorders/features/benefits-of-reading-before-bed

Stanborough, R. J.. (2019). Benefits of Reading Books: How It Can Positively Affect Your Life. Retrieved November 28, 2021, from https://www.healthline.com/health/benefits-of-reading-books -vocabulary

Bulb Light Bulb Sticker. (2020). Retrieved November 29, 2021, from https://tenor.com/view/bulb-light-bulb-idea-light-gif-16877104

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Research suggests that the relationship between sleep and mental health is complex. While sleep has long been known to be a consequence of many psychiatric conditions, more recent views suggest that sleep can also play a causal role in both the development and maintenance of different mental health problems.Insomnia affects approximately 33% of the world's population. Lack of sleep can have a serious impact on health, including mental health. Sleep problems can lead to changes in mental health, but mental health conditions can also worsen sleep problems. Insomnia and other sleep problems can be a symptom of depression, but research has implicated lack of sleep in actually causing depression. Sleep disturbances are very common among people with bipolar disorder.
Poor sleep can make it much more difficult to cope with even relatively minor stress. Daily hassles can turn into major sources of frustration. You might find yourself feeling frazzled, short-tempered, and frustrated by everyday annoyances. Poor sleep itself can even turn into a source of stress. You might know that you need to get a good night's sleep, but then find yourself worrying that you won't be able to fall or stay asleep each night.
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Sources:
Cherry, K.. (2020). How Does Sleep Affect Mental Health?. Retrieved November 29, 2021, from https://www.verywellmind.com/how-sleep-affects-mental-health-4783067

spurnout. (2021). 10 ways to get a solid night's sleep. Retrieved November 29, 2021, from https://spunout.ie/health/sleep/10-great-ways-to-improve-your-sleep

Bulb Light Bulb Sticker. (2020). Retrieved November 29, 2021, from https://tenor.com/view/bulb-light-bulb-idea-light-gif-16877104