The National Sleep Foundation recommends seven to nine hours of sleep per night for adults between 18 to 64 years old. When we aren’t sleeping well, we aren’t our best. A bad night of sleep can leave us feeling tired, unfocused, and forgetful-affecting our mood and productivity.
We can adopt habits that encourage better sleep. Here are some simple steps on getting a good night’s sleep so you wake up refreshed and ready to take on the day!
Stick to a sleep schedule: Go to bed and get up at the same time every day, including weekends. Consistency reinforces our body’s sleep-wake cycle. Aim to get seven to nine hours of sleep per night.
Create a sleep-friendly environment: Keep your room cool, dark and quiet. Installing dark shades or wearing earplugs can help in achieving this. Doing calming activities right before bedtime, such as taking a relaxing bath/shower or meditating can also promote better sleep.
Minimize screen time: Avoid prolonged use of light-emitting screens right before bedtime. Electronic devices emit blue light which prevents the production of a melatonin-the chemical that signals our brain when it’s time to relax and sleep.
Avoid alcohol, caffeine, and naps: Long daytime naps can interfere with nighttime sleep so limit it to no more than one hour and avoid napping late in the day.
By: Eun Lee
Reference: The National Sleep Foundation https://www.thensf.org/healthy-sleep-starts-before-you-hit-the-sheets/