Most of us know that getting a good night’s sleep is important, but too few of us actually make those eight or so hours between the sheets a priority. Sleep needs vary across ages and are especially impacted by lifestyle and health. The National Sleep Foundation has a recommended sleep scale that can help you determine how much sleep you actually need.
Also healthy sleep habits can make a big difference in your quality of life. Here are 10 tips to healthy sleep.
- Stick to the same bedtime and wake up time, even on weekends.
- Practice a relaxing bedtime ritual. (No cell phones people)
- Avoid naps, especially in the afternoon
- Exercise daily
- Evaluate your room, Cool temperature between 60-67, noise free and finally keep it dark
- Sleep on a comfortable mattress and pillows
- Use bright light to help manage your circadian rhythms (Avoid bright light in the evening and expose yourself to sunlight in the morning)
- Avoid alcohol, cigarettes, and heavy meals in the evening
- Wind down. Your body needs time to shift into sleep mode, so spend the last hour before bed doing a calming activity such as reading.
- If you can’t sleep, go into another room and do something relaxing until you feel tired
So as we lead up this week to Daylight Savings Time beginning, and we all know we hate loosing that extra hour of sleep, take a look at your own sleep patterns and think about making some positive changes toward a healthier you.