Sleep is one of the most important things we can do for our body. 7-9 hours of uninterrupted sleep is recommended. Sleep is one of the most important pillars for optimal health.
- Keep a consistent sleep schedule. Go to bed at the same time every night.
- Create a relaxing bedtime routine. Maybe read a book or meditate.
- Create a sleep-conducive environment (cool, dark, and quiet). 65-69 degrees is the ideal temperature for bedtime.
- Limit exposure to screens before bedtime. This means avoid phones, ipads, tv, and computers.
- Limit caffeine, sugar, and alcohol intake 3 hours before bedtime. Avoid eating 2 hours before bedtime.
- Get regular exercise, ideally in the morning. Avoid exercising close to bedtime.
- Take a midday nap if you need it. The nap should not exceed one hour. If you do need to nap, keep it short and try to nap earlier in the day, before 2pm. This can help minimize any negative impact on nighttime sleep.A short nap of 20-30 minutes can help improve mood, alertness, and performance.
- Limit liquids before bedtime.
- Try to manage stress during the day. Practices like meditation yoga, and deep breathing can help calm the mind and reduce stress levels.
- Avoid using electronic devices in bed.
- If you wake up in the middle of the night, avoid screens as this will prevent you from falling back asleep. If it has been longer than 20 minutes and if you cannot fall asleep, go to another room and do a quiet activity like reading a book.
- Get 15-30 minutes of sunlight before 10am. Exposure to sunlight during the day, particularly in the morning, can help reset our circadian rhythm, making it easier for us to fall asleep at night and wake up in the morning. In contrast, exposure to bright screens and other artificial light sources at night can disrupt our circadian rhythm and make it harder to fall asleep and stay asleep.
These healthy sleep habits can help improve the quality and quantity of your sleep, leading to better overall health and well-being.