The average healthy adult needs at least 7 hours of sleep each night, yet many of us are getting much less sleep than that. Sleep is important for both our physical and emotional health and should be as much of a priority as eating a healthy diet and exercising. In honor of National Sleep Awareness Month, we have compiled some tips to help you create good sleep habits and reap the benefits of a good night’s sleep.
Establish a good sleep routine:
Eliminate exposure to electronic devices at least 30 minutes before bedtime.
Go to bed and wake up at the same time every day (yes, even on the weekends).
Plan on spending 8 hours in bed to get at least 7 hours of sleep.
If you are having trouble falling asleep after 20 minutes, don’t stay in bed and get frustrated. Instead, get up and do something relaxing like read a book or meditate until you feel tired again, then go back to bed.
Create a sleep-friendly environment:
Keep your bedroom quiet, dark, and cool when it is time to sleep.
Silence electronic devices to the extent possible.
If outside noise is an issue, try using a sleep sound machine or app to play white noise or other soothing sounds.
Eat and drink your way to better sleep:
Don’t eat a large meal less than 3 hours before bedtime.
If you’re hungry before bed, eat a small, healthy snack. Berries, a banana, nuts, or yogurt are some good options.
