You have probably heard that to improve your health you need to eat more vegetables and stay active — but don't forget to catch some z's as well! Sleep allows your body to rest and recover, which is why you may notice that when you don't get enough sleep, you feel tired, hungry, and perhaps even irritable the next day.
But did you know that sleep can help you keep your weight in check and strengthen your immune system, so you are less likely to get sick? In fact, regularly getting too little sleep can increase the risk of chronic conditions such as diabetes and heart disease. Sleep also plays an important role in learning and your memory.
How to overcome difficulty falling asleep
Are you having trouble falling asleep? Here are some simple lifestyle changes you can make to get better rest:
- Establish a relaxing routine before bed and try to go to sleep at the same time every evening.
- Avoid eating and drinking too much before bedtime — in particular, avoid that late-day caffeine craving.
- Tire your body out by limiting naps and adding more physical activity to your day.
Improving sleep quality: cool, dark, and quiet
To improve sleep quality, keep in mind that the bedroom needs to be cool, dark, and quiet:
- Lower your room temperature a few degrees below average room temperature.
- Limit screen time before bed. The blue light emitted by tablets, smartphones, and computers signals to the body that it is daytime.
- Make your bedroom as completely dark as possible — consider blackout curtains or wearing a sleep mask.
- A quiet sleeping environment is ideal. Consider using earplugs or white noise to block out loud sounds. Playing soft, soothing nature sounds quietly is also fine if it helps you relax.
Wake up on the right side of the bed tomorrow by preparing for a better night's sleep tonight!
