Jan 13, 2021
Top Tips for Getting a Better Night’s Sleep
Signs of Good Sleep Health
According to SleepFoundation.org, you know you have good sleep health when you can fall asleep easily each night within 15 to 20 minutes of lying down. Your sleep is continuous and regular, meaning you go to sleep every night and wake up every morning at the same times. You wake up feeling refreshed, alert and productive, and your partner or family members do not notice any disturbing sleep behaviors, such as snoring, tossing and turning, or pauses in breathing.
If you can relate to all of this, congratulations! You have great sleep health. If you cannot, however, it is imperative for your physical, emotional and cognitive health that you take immediate steps to improve your slumber.
Tips for Better Sleep Health
There are several changes you can make to boost your quality of sleep, ranging from the simple, such as putting down the phone at night, to the more involved, such as optimizing your sleep environment. Below we outline the top tricks you can use to start getting a better night’s sleep tonight.
1. Create a Sleep Schedule
Like with finances or physical health, you need to gain control of your sleep if you wish to improve it. Set a bedtime and stick with it. Do the same with your wake-up times. It is impossible for your body to adapt to a healthy sleep routine if you constantly go to bed and wake up at odd hours.
Budget time for sleep. If you know you need to wake up at a certain time each morning, count backward eight hours to identify a target bedtime. Treat sleep like any other responsibility and go to bed on time.
If you need to make drastic changes to your sleep schedule, do so gradually. For instance, if you need to adjust it by two hours, go to bed 20 to 30 minutes earlier each night until you can easily fall asleep and wake up at target times.
2. Create a Healthy Bedtime Routine
Routine is a critical component of all aspects of your life, including bedtime. By adopting a consistent bedtime routine, you can signal to your brain and body that it’s time for bed. Some healthy tips to incorporate include the following:
- Disconnect from all devices, as blue light exposure reduces melatonin production.
- Winddown at least 30 minutes prior to your target bedtime by doing relaxing stretches, listening to calming music or reading a book.
- Reduce light exposure in your bedroom as, like with blue light, bright light can interfere with your body’s ability to produce melatonin.
3. Foster Good Sleep Habits During the Day
For many people, lack of sleep health is the result of unhealthy daily habits. Excessive caffeine consumption, alcohol consumption, smoking, late-night snacking, lack of exercise and a sedentary, indoor lifestyle can all contribute to poor sleep health. To set the foundation for high-quality sleep on a consistent basis, alter your lifestyle to foster good sleep health.
Healthy sleep is a vital component of an overall healthy life. If you want to optimize your quality of life, begin by improving your sleep health. Use the above tips to get started today.