How to Optimize Your Sleep
Sleep doctors recommend a variety of measures to help adults and children achieve adequate sleep. In general, all of these approaches are intended to help with relaxation as the desired sleep time approaches, to maintain a comfortable sleep environment, and to encourage a healthful balance of nutrition and exercise. Their recommendations include:
Maintaining a regular sleep-wake schedule: Going to bed at the same time and allowing for enough sleep is key.
Avoiding caffeine, alcohol, nicotine, and other chemicals that interfere with sleep: Cut yourself off a couple hours before you plan to go to bed.
Making your bedroom a comfortable sleep environment: A comfortable bed and clean room are a great start to peaceful sleep.
Establishing a calming pre-sleep routine: No screens, reading, washing your face and meditating are great at prepping for sleep.
Going to sleep when you're truly tired: Don’t fight going to sleep! Your body will tell you when it needs to rest.
Not watching the clock at night: It may be tempting, but don’t look at the clock. Find something else to occupy your mind.
Using light to your advantage by exposing yourself to light during the day and limiting light exposure in the evening: Sunshine heals and helps set your internal clock. Go out for a walk and get many benefits.
Not napping too close to your regular bedtime: Save the sleeping for the nighttime!
Eating and drinking enough—but not too much or too soon—before bedtime: Water is so important, but space it out throughout the day and not too late that it causes you to wake during the night.
Exercising regularly—but not too soon before bedtime: Workout when it fits in your schedule, but too soon before bed will keep you awake.
Happy Zzz’s!
