PREPARE WELL TO SLEEP WELL
If you find you can’t stop yawning, can’t keep your eyes focused, don’t remember what you ate for lunch, or don’t recall your drive home from work, chances are you’re not getting enough sleep. In general, most adults need 7 to 9 hours of sleep a night, teenagers 8.5 to 9.5 a night, and infants about 15 a day, according to physicians at WebMD.
Several factors can determine what “enough sleep”—enough sound sleep—means for you. Two of these factors are your sleeping environment and the things you do before and after bed. The world’s leading experts in sleep health, the National Sleep Foundation, offer the following tips on how to design a “sleep-friendly bedroom,” while the American Psychological Association provides insights on how to prepare yourself for a good night’s rest.
Prepare Your Bedroom
- Dim the lights an hour before bed. It tells your brain it’s time to shift into sleep mode.
- Draw curtains and shades to keep it dark.
- Choose comforting colors and decor that promote relaxation.
- Keep it cool; set your thermostat anywhere between 60 and 67 degrees.
- Choose bedding (mattress, pillows, sheets) you find comfortable.
- Reduce noise. No TV or radio. Keep a fan running for a consistent, soothing backdrop.
- Surround yourself with pleasing scents; flowers, air fresheners, etc.
- Keep your room clean and uncluttered.
- Make your bed every morning.
Prepare Yourself
- Exercise regularly.
• Keep a consistent sleep/wake schedule.
• Go to bed earlier to ensure you’re getting enough sleep.
• Avoid caffeinated drinks/foods 4 to 6 hours before bed and minimize daytime use.
• Avoid alcohol and heavy meals before sleep.
• Avoid tobacco use, especially near bedtime or if you awake in the night.
• Avoid hitting the snooze button. It only disrupts restorative REM sleep.
• Try to wake up without an alarm clock.
We hope you find these tips to be real snoozers; meaning, real gems in helping you get the rest you need!
Sources:
— WebMD
