10 Tips for a Better Night’s Sleep

thensfHealthy Sleep Habits


Improve Your Sleep Quality – 10 Sleep Tips

  1. Go to sleep and wake up at the same time every day, including weekends. It’s important for your body to have a regular sleeping schedule.
  2. Set a relaxing bedtime routine, such as listening to calming music, reading a book or taking a warm bath.
  3. Make sure your bedroom is cool. Your body temperature naturally decreases to initiate sleep. A bedroom temperature between 60 and 67 degrees Fahrenheit helps promote sleep.
  4. Make sure your bedroom is quiet. Turn off noisy distractions such as a TV. Silence unwanted noise with earplugs or use “white noise,” such as from a fan, sound machine or an app.
  5. Make sure your bedroom is dark. Use blackout shade to block out unwanted light and dim the lights on your digital clock.
  6. Sleep on a mattress and pillows that are comfortable and supportive.
  7. Finish eating meals 2-3 hours before bedtime.
  8. Exercise regularly. A low-impact fitness program, like walking, swimming or yoga, is helpful for managing pain and stiffness and improving sleep.
  9. Try to limit how many caffeinated products you consume in the afternoon.
  10. Alcohol and nicotine in your body can disrupt sleep and can cause nighttime waking. For optimal sleep, skip them close to bedtime or altogether.