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A good night’s sleep is just as important as regular exercise and a healthy diet. Sleeping well directly affects your mental and physical health. But despite its importance, a large percentage of people find themselves regularly deprived of quality sleep.
Following healthy sleep habits can make the difference between restlessness and restful slumber. Researchers have identified a variety of practices and habits that can help anyone maximize the hours they spend sleeping, even those whose sleep is affected by insomnia.
- Increase bright light exposure during the day.
- Reduce blue light exposure in the evening.
- Avoid bright screens within 1-2 hours of your bedtime.
- Say no to late-night television.
- Don’t read with backlit devices.
- When it’s time to sleep, make sure the room is dark.
- Try to go to sleep and get up at the same time every day.
- Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep.
- Don’t Be a Nighttime Clock-Watcher.
- Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
- Limit long daytime naps.
- Don’t eat late in the evening.
- Lighten Up on Evening Meals.
- Take a relaxing hot water bath or shower before going to bed.
- Don’t go to bed unless you are sleepy.
The bottom line is
Sleep plays a key role in your health.
