Experts recommend getting between 8-10 hours of sleep each night. Sleep is important for your mental, physical, and emotional health. Proper sleep helps to maintain:
- A strong immune system
- High energy levels
- Strong mental health
- Better concentration and memory
- A strong and healthy body
5 Nighttime Do’s
1.Get enough natural light during the day
Research shows that you sleep better when you’re exposed to sunshine during the day. Sunshine helps you to produce the hormone, melatonin. Melatonin helps signal when it is time for sleep.
2. Make physical activity during the day a priority
One way to ensure that you are tired for bedtime, is to be physically active during the day. However, be sure to leave plenty of time between physical activity and bedtime, so you have enough time to wind down.
3. Try Mindfulness activities before bed
Mindfulness activities such as yoga and meditation can help you release any tension or anxieties from the day. Apps such as Headspace or Calm can be helpful tools to direct these meditation practices.
4. Have time to relax before bed
Having ample time to relax at the end of the day, can make falling asleep easier. Activities such as reading, listening to soothing music, or dimming the lights can help you to wind down before bed.
5. Keep the bedroom cool
Studies have shown that you sleep better in colder environments. Try keeping your bedroom between 65-67 degrees fahrenheit for the best sleeping conditions.
5 Nighttime Dont’s
1.Avoid stressful activities in bed
Remember that the bed is for sleeping. Avoid using your bed for activities such as schoolwork, eating, or watching tv. The bed should be a calming and stress-free place where you can relax and unwind.
2. Avoid different wake times
You should stick to a regular routine, which includes your wake time. This means that you should be waking up at the same time each day, including weekends. Setting a daily alarm can be helpful for you to stay on the same schedule.
3. Avoid midday naps
To promote healthy night-time sleep, you might need to build up your sleep pressure. This means that if you take a midday nap, you might not be tired enough by bedtime to sleep a whole night. Avoid these midday naps to help you fall asleep quicker and stay asleep longer.
4. Avoid caffeinated and alcoholic drinks
Caffeinated drinks such as coffee, energy drinks, and teas can hinder you from falling asleep and staying asleep. The same is true for alcoholic drinks. These drinks should especially be avoided later in the day or close to bedtime.
5. Avoid screen time before bed
Avoid having devices in the bedroom. Activities such as texting, playing games, or watching shows can stimulate the brain before bed. In addition to stimulation, the light from these devices can interfere with your sleep cycle which can make sleep more challenging.