Happy World Sleep Day! A universally celebrated day to promote how essential sleep is for one’s physical, mental, and social well-being. Studies show that sleeping 7 – 9 hours per night can relieve stress, reduce the risk of many chronic diseases, improve cognitive function, help with weight loss, and reduce the risk of accidents. Unfortunately, more than 1/3 of adults do not get the recommended hours of sleep per night.
A few small changes during the day and at night can make a big difference. Here are a few tips to improve you and your family’s sleep quality and quantity.
– Create a regular bedtime that will help shift your mind from day to night.
– Get comfortable by finding a comfy mattress, pillows, and bedding.
– Block the blue light by considering a tech-free sleep space and switching electronic devices to “night mode, ” changing display colors to warmer tones.
– Black it out using thick curtains, cover or turn off bright lights, and use a sleep mask.
– Cool it down. Optimal sleep temperature is between 60-67 degrees (and it helps promote deeper sleep).
– Get outside every day. A few minutes of sunshine daily can help set your circadian rhythm.
– Drink wisely. Caffeine and alcohol close to bedtime can inhibit a good night’s sleep.
– Be a role model. Your children watch you, model health habits (including sleep habits), and explain why they are essential for their health.
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