Sleep helps the body and brain function properly. A good night’s sleep can help improve learning, memory, decision-making and even creativity. What’s more, lack of good sleep has been linked to higher risks of diseases like heart disease and diabetes. Here are our tips to a good night’s zzzzzzz’s.
1. STICK TO A SLEEP SCHEDULE
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to be well rested. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle. If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.
2. WATCH WHAT YOU EAT, DRINK and WATCH
Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up. Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night. Screens and phones stimulate the mind in ways which have been seen to interfere with sleep patterns. Ditch them before bedtime.
3. CREATE A RESTFUL ENVIRONMENT
Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, can promote better sleep. A good comfortable mattress in invaluable.
4. LIMIT DAYTIME NAPS
Sounds obvious, but sleeping and napping during the day can have an unsettling effect on night-time sleep. Limit naps to no more than one hour and avoid napping late in the day. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.
5. INCLUDE PHYSICAL ACTIVITY IN YOUR DAYTIME SCHEDULE
Regular physical activity can promote better sleep, and a physically active body certainly helps keep restless nights at bay. However, avoid being active too close to bedtime: going for a run before bed or pumping some iron will stimulate you, and make nodding off much harder. Fresh air is also good for sleep.
6. MANAGE WORRIES
Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Settle outstanding minor problems before bed. Meditation also can ease anxiety.