Tips for Better Sleep

Getting a good night's sleep is just as important as regular exercise and a healthy diet. It has been found that insufficient sleep can increase obesity risk by 55% in adults.

Studies have also shown that less than 7-8 hours per night can increase your risk of developing heart disease and type 2 diabetes.

7 tips for better sleep

Go to bed and get up at the same time every day.

Try to limit the difference in sleep on weeknights and weekends to no more than an hour.

Stick to a schedule

Don't go to bed hungry or stuffed.

Avoid heavy or large meals within 2 hours of bedtime (the discomfort may keep you up).

Be Aware of what you eat and drink

Caffeine and nicotine have stimulating effects and can take hours to wear off. Avoid both 4-6 hours before bed.

Alcohol may make you feel sleepy but can disrupt sleep later. Avoid alcohol 3 hours before bed.

Cool, dark and quiet is ideal for sleeping.

Avoid prolonged use of light-emitting screens before bedtime.

Create a restful environment

Doing calming activities prior to bedtime may promote better sleep.

Taking long naps during the day can interfere with nighttime sleep.

Limit naps to 30 minutes or less and avoid them late in the day.

Limit Naps

Regular physical activity can promote better sleep. However, performing exercise too late may cause problems for falling asleep for some people.

Physical Activity

Resolve any worries or concerns before bedtime. Write what is on your mind and set it aside for tomorrow.

Relax and clear your mind

Getting organized, setting priorities and delegating tasks help with stress management.

The following are strategies to help clear your mind and relax: listening to relaxing music, reading a book, meditation, taking a hot bath, deep breathing and visualization.

Natural sunlight or bright light during the day help keep your circadian rhythm healthy - body's natural time-keeping clock.

Increase bright light exposure during the day

Spend time outside in the morning, before your lunch break or before the sun goes down.

What can you implement from the chart above to improve your sleep?

References:

Mayo Clinic- Sleep Tips: 6 steps to better sleep ,
http://www.mayoclinic.org/healthy-life style/adult-health/in-depth/sleep/art-20048379?pg=1

Harvard Medical School: 12 simple steps to improve your sleep:
http://healthysleep.m ed.harvard.edu/healthy/getting/overcoming/tips