8 Tips for More Restful Sleep
Although often ignored, sleep quality is one of the pillars of good health, along with exercise and nutrition. Here are a few tips to help you rest more soundly.
1. Make sleep a priority. The National Sleep Foundation advises adults to sleep 7-9 hours every night. Even small sleep deficits can pose problems like decreased athleticism, diminished brain function, increased inflammation, and a greater likelihood to get sick.
2. Stick to a schedule. If possible, try to go to bed at the same time every night to help regulate your body’s internal clock. Using a sleep schedule on your phone can help remind you when to go to bed and wake up.
3. Exercise daily. Being active in the daytime will promote better nighttime sleep, but stay away from exercising too late in the evening as it may interfere with sleep.
4. Avoid stimulants too close to bedtime. Caffeine and nicotine will interfere with your sleep. Particularly limit caffeine in the afternoon and evening since caffeine has a half-life of 6-9 hours and can keep you awake long after the last sip.
5. Eat & drink wisely. Ideally, eat your last meal 3-4 hours before bedtime and especially limit heavy, spicy or high-fat foods. Ration how much you drink before bedtime to minimize bathroom breaks.
6. Turn off all electronics at least an hour before bedtime. Never watch TV or use electronic devices in bed. If you need some wind-down time, try reading from a book or magazine instead.
7. Stay cool. Most people sleep best in a cool room.
8. Assess the quality of your mattress and pillow. If you’re uncomfortable, you won’t be sleeping well. Furthermore, you’ll wake up to aches and pains if you’re sleeping on a sagging mattress or a pillow that doesn’t promote proper neck posture. If you think your mattress or pillow may need to be replaced, ask our providers. They can provide advice to help you find the best solution for your specific situation. http://ow.ly/i/xV0od