Having trouble sleeping?
Healthy sleep habits can make a big difference in your quality of life.
According to the National Sleep Foundation, most healthy adults need nine to eleven
hours of sleep a night. Bedtimes shouldn’t vary between more than 1 or 2 hours from
weekday to weekend.
Healthy Sleep Tips:
1. Stick to a consistent bedtime and sleep schedule, even on the weekends.
2. Avoid naps, especially in the afternoon. Napping may help you get through the day,
but if you find that you can't fall asleep at bedtime, eliminating even short catnaps may
3. Exercise regularly. Exercise at any time of day, but not at the expense of your sleep.
4. Make your bedroom conducive to sleep; your bedroom should be cool and free from
light and noise. Check your room for noises or other distractions. Consider using
blackout curtains, eye shades, ear plugs, "white noise" machines, humidifiers, fans and
5. Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime
conducted away from bright lights helps separate your sleep time from activities that
can cause excitement, stress or anxiety which can make it more difficult to fall asleep
or get a sound and deep sleep.
6. Your bed should be used for sleep, it is best to take work materials, computers, cell
phones, and televisions out of the sleeping environment. The blue light emitted by
screens on cell phones, computers, tablets, and televisions restrain the production
of melatonin, the hormone that controls your sleep/wake cycle. Reducing melatonin
makes it harder to fall and stay asleep.
7. Sleep on a comfortable mattress. The life expectancy of a mattress is about 9 or 10
years for most good quality mattresses.
8. Listen to relaxing music.
9. Try progressive muscle relaxation.