Wellness Tips (#1) – Get Enough Sleep

One of the best keys to a healthy day starts even before your day does! Good quality sleep (and enough of it) plays a crucial role in protecting your mental health, physical health, quality of life, and safety. While some people fall outside of the typical range, most adults 18+ need 7-8 hours of quality sleep each night for optimal health. And a lack of sleep not only makes you feel drowsy throughout the day – Sleep deficiency can cause problems with learning, focusing, and reacting. A lack of sleep can cause difficulty in making decisions, solving problems, remembering things, controlling your emotions and behavior, and coping with change.

 

So how can you improve your sleep?

    • Go to bed and wake up at the same time every day
    • Try to keep the same sleep schedule on weeknights and weekends
    • Start you bedtime routine – and avoid exercise and bright artificial light – an hour before you plan to fall asleep.
    • Avoid heavy or large meals within a couple of hours of bedtime, and avoid alcohol before you head to bed.
    • Avoid nicotine entirely and caffeine after mid-afternoon.
    • Spend time outside each day if you can.
    • Keep your bedroom cool, dark, and quiet.
    • Find relaxation techniques that work for you and use them before bed.
    • Avoid napping more than 20 minutes during the day.
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