Sleep impacts our productivity, performance and overall health. Both the amount and quality of sleep is important. Poor sleep has even been shown to contribute to health conditions such as obesity, depression, cardiovascular disease and diabetes.
So how much sleep do you need every night?
According to the National Sleep Foundation, adults should get between 7 to 9 hours of sleep per night. But nearly one third of U.S. adults report not getting enough sleep.
Your behaviors during the day and especially before bed can have a major impact on your sleep. Try these sleep habits for a better night’s sleep:
- Create a bedtime ritual Turn down the lights, stretch, read, journal, meditate, pray or sip on some decaf tea.
- Keep it regular Get up and go to bed at the same time every day, even on the weekends. A regular wake time helps to set your body’s natural clock by making sure you do not oversleep and helps you avoid morning fog.
- Limit electronics Put away all electronics before bedtime. Cell phones, tablets and other devices can make it harder for your brain to turn off and can interfere with your body’s natural sleep clock.
- Avoid or limit alcohol Alcohol before bed can suppress REM sleep, which is the stage of sleep that plays a role in memory consolidation. While alcohol can help people fall asleep, it leads to more sleep problems during the night.
- Limit light Use blackout curtains, turn clock settings to low and cover any cable boxes or other sources of light. Turn down overhead lights and use lower watt lamps 60 to 90 minutes before bed.
- Create a cool and quiet bedroom It is easier to fall asleep and stay asleep in a cool room. Use earplugs, white noise machine or fans to block out noise around you.
- The two “S” rule Only use your bed for sleep and sex. Doing other activities in bed such as checking email will train your brain into thinking that doing activities other than sleep in bed are appropriate.
- Don’t lay awake in bed If you are unable to fall asleep in bed after 20 minutes, get out of bed and do a calming activity such as reading, drinking decaf tea or listening to calming music. Return to bed when sleepy and repeat if necessary.
Having trouble falling or staying asleep? Contact your care team to help you get a good night’s sleep.
