SLEEP: Why is it so important?
Do you always have a good night’s sleep? Do you know how it feels to be well rested, awake and alert? Raising a family, working long hours and trying to keep up socially can contribute to feelings of exhaustion.
Not sleeping enough or getting poor quality sleep can directly affect your health. Poor sleep impacts memory, concentration, mood, weight and overall health. The following tips can improve your sleep.
- Eliminate daytime napping or keep naps to 30 minutes or less, at least eight hours before bedtime.
- Keep a regular sleep schedule of seven to nine hours each night.
- Stop caffeine at least 10 hours prior to bedtime.
- Don’t drink alcohol within three hours of bedtime.
- Allow for a wind-down time to relax before bedtime.
- Increasing your core body temperature for 30 minutes a day improves sleep quality.
- Deal with worries, emotional topics, or planning for the next day at least two hours before bedtime.
- Use the bedroom for sleeping, intimacy and reading only.
- Limit exposure to Blue Light at least 90 minutes prior to bedtime. Avoid screen time/TV during this timeframe.
Most of us learn about healthy diet and exercise, but sleep is rarely discussed. Most people are not well informed about healthy sleep habits. Many problems with sleep can be dealt with through simple changes in routine or sleep environment. However, sometimes a change in behavior is not enough, consult your doctor if you have any concerns about your quality of sleep. Especially visit with your doctor if you suffer from excessive daytime fatigue or loud frequent snoring as these can be signs of obstructive sleep apnea.