Most sleep experts recommend a minimum of 7 hours of sleep every night. Even with this recommendation from the National Sleep Foundation, many individuals find themselves feeling sleep deprived, due to hectic schedules and stress. We sometimes forget the importance of sleep and how it greatly affects our body and mind. We are in the second week of January! Have you made a resolution yet? Are you realizing your original resolutions aren’t the most realistic? Well, we have a resolution for you and tips to keep it! In 2016, lets commit to better sleep. Here are some tips to get you started:
-Set a sleep schedule.
Establish what time you want to wake up and determine how many hours your body needs for a restful sleep.
-Establish a relaxing bedtime routine.
A warm shower, nightly stretches, or snuggling up with a hot cup of tea can help relax the body and mind.
-Make your bedroom a sanctuary.
Your bedroom is for relaxation. Keep the stresses of the day out by leaving work and electronics out the door. Without distractions, your body and mind can prepare for a restful night.
-Keep your bedroom cool, dark, and quiet.
By creating the proper bedroom environment, sleep can be enhanced.
-Get out of bed if you are not sleepy and return when you are.
If you can’t fall asleep right away, step away and try doing something to relax your mind. Reading a book or listening to soothing music can help you relax until you are ready to slip into a restful sleep.
With this being a popular New Year resolution, it’s a win-win! The National Sleep Foundation’s 2013 Sleep in America Poll finds that exercise can improve your sleep quality. The intensity of the exercise is completely up to you. Sleep experts recommend exercising at least three hours before bed, since it can take your body at least 6 hours for your body to begin cooling down.
-Keep naps to under an hour and before 3pm
Napping for too long or too late can make falling asleep at night difficult. If you find that you need a boost of energy, a catnap may be what you need. If you have established a good bedtime routine, you are more likely to get a proper night sleep regularly so you won’t need to nap as often.
-Dim your lights towards the end of the night to signal that it is time for bed.
Low light will promote a relaxing atmosphere, setting the tone for bedtime.
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