Getting enough high-quality sleep is essential for mental and physical health. Sufficient sleep contributes to healthy blood pressure, a strong immune system, and hormone regulation that impacts blood sugar, weight, memory, mood, and more.
How well do you really sleep?
- Some signs that you might not be getting enough high-quality sleep:
- Trouble remembering, thinking, or focusing
- Tiredness during the day
- Increased irritability
- Frequent yawning
- Difficulty falling or staying asleep
Tips to improve sleep hygiene:
Keep a consistent schedule
Go to bed and wake up at the same time every day, allowing for 7-9 hours of sleep for most adults.
Set the mood
Make sure your bedroom is dark, quiet, relaxing, and comfortably cool.
Establish a routine
Starting 30 minutes before you plan to go to bed, follow the same steps every night to wind down and relax.
Prepare your body for sleep
Avoid caffeine, alcohol, large meals, bright light, and electronics before bedtime.
Form healthy daytime habits
Sunlight, regular physical activity, and a balanced diet can improve your circadian rhythm to encourage good quality sleep.
Ideal sleep hygiene can vary from person to person. Adjust your routine and environment to figure out what helps you sleep the best.
Improving sleep hygiene may not resolve all sleeping problems. Contact your provider to help identify and treat any underlying causes that may be keeping you from the sleep you deserve.