Sleep plays a vital role in your health and well being. Getting enough quality sleep at the right times can help protect your mental and physical health, safety, and quality of life.
Establish a Sleep RoutineGoing to bed the same time every night and waking up the same time every morning will help your body feel rested. Relax before bedtime by reading a book or listening to soft music to ensure you get the recommended 7 to 9 hours of sleep each night.
Cut Down On CaffeineCaffeine is a stimulant and can keep you awake 10 to 12 hours after drinking it. After lunch, cut back on your overall intake or consider avoiding caffeine altogether.
Be a Smart NapperMake sure you are smart about napping! Naps after 2 pm can make insomnia worse. Nap early in the day and limit it to 30 minutes. Napping can increase alertness, improve your learning and working memory, heighten your senses and creativity, thus improving your overall health.
Be Conscious of Eating Habits and Exercise RegularlyYour daytime eating and exercise habits can affect how well you sleep at night. It is important to watch what you put in your body in the hours leading up to bedtime. Avoid heavy, rich foods, alcohol and fatty foods 2-3 hours before bed. Exercising consistently can also help you sleep more soundly. Being active every day for 30 minutes is helpful to improve sleeping patterns.
