Sleep is essential for your health and well-being, but how many of us get the recommended amount?
Individual sleep needs vary, but in general, most healthy adults need an average of eight hours.
Sleep makes you feel better, but it’s importance goes way beyond just boosting your mood. Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more – setting you up to rock the workday.
So how can you make sure you get a good night’s sleep?
- Keep a regular sleep/wake schedule
- Don’t drink caffeine 4-6 hours before bed – we know it’s hard to say no to that Mountain Dew, but it’s essential
- Cut back on sugary foods and refined carbs – eating lots of these types of foods such as white bread, white rice, and pasta during the day can trigger wakefulness at night
- Get regular exercise – you should finish workouts at least 3 hours before bedtime
- Take a nap in the early afternoon
- Avoid bright screens 1-2 hours before your bedtime – the blue light emitted by your phone, tablet, computer or TV is especially disruptive
- Clear your head and relax – to calm your mind and prepare for sleep try deep breathing, progressive muscle relaxation and visualizing a place that’s calming and peaceful
- Keep your room cool, dark and quiet
- If you are not an overnight worker, try and wake up with the sun – morning light is the most important stimulus to synchronize your body’s clock
Making these simple but important changes to your daytime routine and bedtime habits will leave you feeling mentally sharp, emotionally balanced, full of energy and ready to take on the day.