Author: Michelle Mamerto
Consistently not getting enough sleep has a negative impact on our health, productivity, work performance, growth, satisfaction, and behavior. Sleep deprivation increases the risk of cancer, depression, and heart problems. In contrast, getting a good night’s rest is linked to improved work performance, as well as a better ability to learn and remember.
Here are a few tips for getting a better night’s rest:
Get sunshine in the morning. Sunshine in the morning helps regulate your body’s sleep clock. It also keeps you more alert during the day, making it easier to feel tired by bedtime.
Get regular exercise. Regular exercise during the day promotes deeper, more restful sleep. Avoid exercising close to bedtime, as it may raise your body temperature and make it difficult to fall asleep.
Limit your caffeine. Avoid caffeine at least eight hours before you plan to go to bed. Caffeine can keep you awake longer, reduce sleep quality, and make your sleep less restful.
Maintain a consistent sleep schedule. Set a wind-down timer at night and an alarm for the same time every morning. There are also apps that can suggest an ideal bedtime to help you get the most productive and restful sleep.
Manage stress. Try taking a bath, reading a book, listening to music, meditating, stretching, or practicing yoga. Set a relaxing bedtime routine to help unwind.
Create a comfortable sleep environment. Keep your room at an ideal temperature of 65-68 degrees. Maintain darkness and reduce noise.
Set a digital curfew and adjust your phone’s blue light filter.
Eat at least two to four hours before bedtime, avoiding large meals. Eating too big of a meal before bed can affect your digestion and disrupt quality sleep.
Adequate sleep is essential for good health, learning, productivity, and mood. If you’re not getting a good night’s rest, try adjusting your bedtime routine.
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