Sleep Guide: Essential Tips for Better Rest

If you frequently feel tired, you likely need more sleep. Establishing a simple sleep routine can improve your sleep and overall health. This guide provides helpful tips.

Insufficient sleep has negative consequences, including reduced alertness, concentration, and motor skills. It also disrupts hormone balance, leading to increased appetite and weight gain. Additionally, a weakened immune system can make you more vulnerable to infections.

Developing a healthy sleep routine is relatively quick, taking just a few weeks, and offers long-term health benefits. Athletes may experience improved performance due to better sleep recovery, and those managing weight might find adequate sleep aids in weight loss.

"Sleep is the fountain of youth, wellness, health and peak performance, mentally and physically." — Charlene Gamaldo, MD, medical director at the Johns Hopkins Center for Sleep

3 MUSTS FOR A BETTER NIGHT’S SLEEP

A simple routine can help you get a better night's sleep. Here are three essential steps:

1. SET — AND KEEP — A BEDTIME

It's beneficial to maintain a consistent sleep and wake-up schedule. Irregular sleep patterns can negatively impact your body and sleep quality.

The ideal bedtime is between 10 and 11 p.m. as this time frame may promote more slow-wave sleep, the deeply restorative stage of sleep. Athletes may particularly benefit from this, as it can aid in recovery.

If a consistent sleep schedule is not feasible, it's crucial to prioritize sufficient sleep. For adults, this means 6.5–8 hours of sleep. Studies have shown increased mortality in adults who sleep less than 6.5 hours or more than 8 hours per night.

This might be the toughest step for you. It's even harder than ending your night early to get to bed on time. But limiting your exposure to technology, especially in bed, will help you sleep better.

Ideally, do your nighttime routine and then read something non-work related in low light, preferably not in bed. At the very least, avoid blue light from your phone, tablet or computer 1-2 hours before bed.

Reading a book (yes, they still exist!) is the best option. Doing it outside of bed is even better. Limiting your activities in bed throughout the day can help signal to your brain that bed is for sleeping, not just relaxing.

HABITS THAT UNDERMINE SLEEP

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Foods That Help and Hurt Your Sleep

Check this list to make sure your late-night snack doesn’t disrupt your sleep.

The Unexpected Habit that Affects Sleep Quality

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WHAT TO DO WHEN YOU CAN’T SLEEP

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An 8-minute song that is almost certain to help you sleep

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THE REAL IMPACTS OF SLEEP DEPRIVATION

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