World Sleep Day
Do you have trouble falling asleep, or do you wake up feeling groggy and unrested? An estimated three out of four American adults have trouble sleeping. To celebrate World Sleep Day, take a moment to explore some simple solutions to help you wake up feeling refreshed.
Optimize your sleep environment. Your bedroom should be a peaceful place for rest and sleep. Control variables like temperature, lighting and noise so that your bedroom environment helps you fall (and stay) asleep. Remember that the quality of sleep you get affects the rest of your day, so experiment with different sleep environments to find what works for you.
Relax before bed. After a day of activities, work or chores, your mind and body need time to wind down. Establish a relaxing bed time routine to help prepare yourself for sleep. Take a bath, read a book, meditate or practice other relaxation techniques while avoiding activities that raise your heart rate.
Stick to a schedule. Going to bed and waking up the same time each day, even on weekends, will put your body on autopilot. Consistency sets your sleep-wake cycle, and over time, you will find yourself naturally falling into a regular rhythm of sleep each night.
Limit caffeine and sugar before bed. One simple way to help you fall asleep is by avoiding food and drinks that will keep you up. Items containing sugar and caffeine will stimulate your brain, so avoid these closer to bedtime.
Turn off your screens. Did you know that the blue light your phone emits suppresses melatonin a key sleep-inducing chemical? Many studies have shown the ill-effects of screen usage before bed. Checking your phone or computer keeps your mind engaged rather than letting you relax, so turn off your screens at least 30 minutes before bed.
Focus your mind and postpone worries. One of the most common reasons people struggle to sleep is a "racing mind." You may lay in bed worrying about tomorrow's plans or reflecting on the past day's conversations. Try writing down these thoughts before bed or upon waking. Practice structured breathing or listen to a guided meditation to avoid ruminating.
Between insomnia, illness, busy work days, family obligations and much more, getting the quality and quantity of sleep you need can be a challenging task. Don't let good sleep fall to the wayside and start learning healthy sleep habits to build a healthier you by visiting the Sleep Fitness Toolkit.
