Simple steps for better sleep


Most adults need 7 to 9 hours to function properly.  Getting too little or poor sleep can increase your risk for developing chronic diseases such as heart disease, kidney disease, high blood pressure, stroke and obesity.

Here are a few simple steps for better sleep:

•  Leave a couple of hours between eating and going to bed. Eating too much before going to bed could prevent you from sleeping well. 

•  Turn off your television, smartphones, tablets and laptops before you head to bed.  Power down to recharge! Blue light from screens can disrupt your circadian rhythm and affect your ability to sleep. 

•  Make your bedroom all about sleep! A comfortable mattress, pillow, and bedding will help you get a good night’s sleep.  Keep your room dark and use cool paint colors for the walls.

•  Create a bedtime routine.  Make deep breathing, stretches and other relaxing exercises part of your pre-slumber ritual to wind down and help get your mind ready to sleep. Try to keep to same sleep schedule on weeknights and weekends.

•  Avoid caffeine 4 – 6 hours before bedtime, switch to water after lunch!

•  Put your troubles aside and drift away.  Keep a piece of paper next to your bed and write down any worries of the day before putting your head down to sleep. You will sleep better!

•  Avoid taking naps, especially in the afternoon.

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