Feeling drowsy, irritable or struggling to focus? You might need better sleep.
Healthy sleep habits can make a big difference in your quality of life, and the quality of sleep you get can impact how you feel each day. Here are a few tips to improve your sleep habits to feel less tired throughout the day.
Keep regular sleep hours. Go to bed and wake up at the same time each day, even on your days off. This helps you regulate your sleep pattern and get the most out of your sleeping hours.
Add exercise to your day. Regular exercise plays a large part in your quality of sleep, and it can help you fall asleep faster and feel less restless at bedtime. Even moderate exercise, such as walking, can improve your sleep. Aim for at least 30 minutes of moderate exercise, three times a week or more.
Stay away from stimulating substances. Caffeine and alcohol can disrupt sleep. Caffeine is found in many food and beverages including soft drinks, coffee, tea and chocolate, and can stay in your system for many hours afterwards. Try to avoid these items for a few hours before your bedtime.
Relax before bed with a bedtime ritual. Stress, anxiety and overstimulation can make it hard to fall asleep. Having a bedtime routine can help you unwind and signal to your body that it’s time for bed. An hour or so before bed, drink a cup of caffeine-free tea, read a book, create a checklist for the next day, listen to music or any other activity you find relaxing. However, try to avoid intense television programs or movies, and stay off your electronic devices during this time.
Get up if you can't sleep. Everyone has nights when they can't fall asleep, or wake up and can't go to sleep again. Avoid watching the clock, which can create more anxiety. If you've been awake more than 20 minutes, get up, go to another room and do something relaxing to help you get drowsy.
Still having trouble sleeping? Talk to your doctor. If you’re still having trouble sleeping, don’t hesitate to speak with your general practitioner or a health care professional at the Healthy Life Center to see if you may have a condition that may be impacting your sleep.
Looking for more tips? Check out this Healthy Life Minute video.