10 Ways to Improve Your Sleep

Sleep is an essential part of our well-being and plays an important role in healing, muscle recovery, and memory. Adults should get seven or more hours of sleep a night. School-aged children and teenagers need eight to 11 hours. Regardless of age, everyone should get a minimum of seven or more hours of sleep each night. Managing your sleep is key to your overall health. Not getting enough sleep can be a problem and can contribute to the development of chronic pain.  It also may worsen anxiety or depression symptoms. So, what should you do if you are not getting enough sleep? Good sleep hygiene, the practice of healthy behaviors you can do to affect your sleep routine, is a great place to start. Healthy sleep requires your effort throughout the day, as well as before bedtime.

Try these sleep hygiene tips to improve the quality of your sleep.

1. Increase your physical activity. Staying active helps in getting restful sleep. People who engage in at least 30 minutes of moderate aerobic exercise may see a difference in sleep quality that same night.
2. Increase your exposure to sunlight. The lack of Vitamin D is linked to a higher risk of sleep disorders. Consider increasing your exposure to sunlight during the day.
3. Decrease exposure to blue light. Avoiding use of screens at least 2 hours before bed. Don’t use your phone, tablet or other device in your bed, making it a screen free zone can improve sleep.
4. Avoid long napping after 3pm. A midday siesta can help recharge energy for the afternoon and evening. Although, it is recommended to take a nap before 3pm to ensure falling asleep faster and easier.
5. Limit alcohol. If you drink alcohol, do so sparingly.
6. Avoid caffeine after midday. Caffeine is a stimulant that can make you more alert and limit restfulness. It is also a diuretic that can increase your need to urinate at night.
7. Give yourself enough time to sleep. Set a bedtime that will allow seven or more hours of sleep.
8. Keep a sleep schedule. Wake up and go to bed at the same time every day.
9. Set the temperature. Somewhere around 65 degrees makes for the best sleep. Assure that the temperature is right for you, and you have the necessary blankets and pillows for your comfort.
10. Create a relaxing bedtime routine. This may include dimming the lights, avoiding the use of technology, and reducing noises. Using meditation or soft relaxing sounds can help prepare you for sleep.