Sleep. It’s crucial to our well-being, it charges us, it helps us conquer the day ahead —the list goes on. But why do we struggle to get a well-rested night? If you’re struggling to get a schedule down, that’s OK — you are not alone.
Want to sleep better but don’t know where to start? Here are six tips from Mayo Clinic to start getting the sleep you deserve.
1. Stick to a sleep schedule
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to achieve this goal.
Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.
2. Pay attention to what you eat and drink
Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep.
3. Create a restful environment
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
4. Limit daytime naps
Long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
5. Include physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.
6. Manage worries
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow.