Sleep is one of life’s greatest gifts and it does wonders for our mental and physical health. However, sleep can be complicated, and insufficient sleep is a public epidemic, according to the Centers for Disease Control and Prevention (CDC). It is estimated that sleep-related problems affect 50 to 70 million Americans of all ages and socioeconomic classes
Be Consistent
Go to bed and wake up at the same time every day, even on weekends, and make sure you are getting seven to nine hours of sleep each night
- Inconsistent sleep schedules or poor sleep can lead to: Cardiovascular disease, Diabetes, Obesity, Unnecessary stress levels, Depression, Addiction, Anxiety
Make Sure Your Bedroom Is Comfortable
Sleep at a cool temperature (approximately 65 degrees Fahrenheit), block out light with heavy curtains or eyeshades, and drown out noise with a white noise machine or earplugs.
- You should also make sure your bedroom is de-cluttered and clean.
Establish a Calming Sleep Routine
Create a wind-down routine that relaxes your body and mind before you get into bed
How To Invest in Your Bed and Bedding
Select a supportive bed and pillows: Make sure you are sleeping on a bed and pillow that has enough support and comfort for your body.
How Daily Life Affects Sleep
During the day, it’s important to: Get outside, be physically active, avoid nicotine, reduce alcohol and caffeine consumption in the evening, and avoid late-night eating
- Improving sleep hygiene may not resolve underlying sleep problems or mental health disorders
Avoid Blue Light Before Bed
Artificial lighting at night may contribute to sleep problems
Get Up When You Can’t Sleep
If you try falling asleep but find yourself tossing and turning for 20 minutes or more, get out of bed and do something relaxing such as reading a book, journaling, listening to music, or meditating. Then return to bed and try again.
