5 Tips For Better Sleep

Sleep is very important to maintain our mental and physical health. Life is busy and stressful, leading to sleep being a low priority. Our busy schedules, technology, and stress can make sleep difficult. Check out these tips to start working towards a great night’s sleep tonight.

5 Tips For Better Sleep 

1. Maintain a regular sleep schedule and get enough sleep

• Going to bed and waking at the same time each day helps set your circadian rhythms (your body’s internal clock). This helps the body regularly release serotonin in the morning to help you feel awake and melatonin in the evening to help you sleep. It is recommended that the average adult needs 7-9 hours of sleep per night, but keep a sleep diary to determine what amount feels best for you. 

2. Do something relaxing 30 minutes before bed 

• Allow the mind and body to relax and close down for the day by doing something relaxing for 30 minutes before bed. Some people find reading a book, meditation, stretching, or taking a bath to be helpful.

3. Limit caffeine, alcohol, and heavy meals 

• Avoid caffeine past mid-morning as it can make it difficult to sleep. In the evening, it’s best to avoid alcohol or a heavy meal for dinner as this can disrupt sleep.

4. Spend some time in the sun 

• Time in the sun increases the brain’s release of a hormone called serotonin, which helps us feel calm, focused, and happy. After about 12 hours, serotonin is converted into melatonin, which is a hormone that helps you sleep. Be sure you wear sunscreen and that the sun is hitting your skin

5. Create the right environment 

• Ensure your room is cool, dark, and quiet. Some people find it helpful to have some ambient noise. A sound machine and blackout curtains are sleep’s best friend.