According to the National Institutes of Health (NIH), the average adult needs 7-9 hours of sleep each night for overall health and well-being. Unfortunately, more than 1/3 of adults do not get that. Inadequate sleep can negatively affect your judgment, mood, memory, and ability to learn new things. It can lead to low levels of alertness and focus and may even increase the risk of accidents. The good news is we can combat those adverse effects by practicing healthy sleeping habits – sleep hygiene.
Here are some helpful tips for getting a better night’s sleep!
- Set a consistent sleep schedule – Try to go to bed and wake up around the same time every day (even on weekends); this will help regulate your body’s internal clock.
- Create a relaxing pre-bedtime routine – Calming activities like reading a book or listening to music can help you unwind and distress, making it easier to fall asleep and stay asleep.
- Get regular exercise – Exercise can improve sleep quality – even as little as 10 minutes of vigorous exercise can make a difference.
- Keep your bedroom cool, comfortable, and dark – Studies found that a bedroom temperature around 65 degrees is most conducive to a good night’s sleep.
- Unplug an hour before bed – The light from a tv, phone, or laptop can activate the brain and interfere with the body’s release of melatonin.
- Avoid Citrus fruits, spicy food, alcohol, and heavy meals within 2-3 hours of bedtime. These can be tough on your digestive system and disrupt your sleep.
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