Tips for Better Sleep

Sleep is important for many reasons. Not only is it a time where we gain more energy, it also is when we heal and restore our bodies. A lack of sleep has a greater impact on our body than just feeling tired. Everything from the immune system to body repair is disrupted. Improving sleep is the number one step towards better health. A lot of these tips for better sleep are fairly simple and are most likely ones that you are already familiar with. However, it is still worth the time to examine your sleep practices and determine if there are areas you can improve.

• Maintain a consistent bed time and wake time
  • Your body works on rhythms.
  • Having a consistent bed time will hopefully allow your body to fall asleep quicker
• Block out as much light as possible
  • Black out curtains may help
  • Electronic Screens are especially harmful
• Minimize Noise
• Comfortable Temperatures Vary by Individual, but research shows that between 65 to 68* fits a majority of the population.
• 7 hours of sleep is the target goal for males, but females often need 8 to 9.
  • Sleep before midnight is more effective than sleep after midnight
  • Individual Sleep target may vary based on activity and personal needs
• If you must nap keep it around 20 minutes
  • Naps are to be avoided if possible
  • Sleep no later than early afternoon
• Relax for 30 minutes before bed
  • Nothing too stimulating
  • Quiet Reading, low impact stretching, listening to soothing music, and relaxation exercises are all good activities
• No electronics for 1 hour before bed
  • Our Circadian Rhythm is partly regulated by wavelength of light
  • The Wavelength put off by electronics wakes us up
• Get 30 minutes of natural daylight exposure per day
  • Getting light exposure at sunrise and sunset are a great way to help regulate the circadian rhythm
• Exercise for at least 20 minutes per day
• Limit Caffeine after 2 pm
• Be mindful of Alcohol in the hour before bedtime
  • Alcohol may make you feel sleepy
  • However, studies show that sleep quality is impacted
• Eat Dinner a few hours before bed
  • Limit fatty or spicy foods if possible
  • Avoid Late snacks
• Limit Nicotine use and Smoke Exposure because it is a stimulant

Some of these tips for better sleep may not apply to your situation. However, examining your sleep routine may reveal areas where you can improve your sleep in order to improve your health.