Your better-sleep plan starts tonight
As we age, getting a good night’s sleep can become more challenging. These tips will help you get the Z’s you need.
One in three adults aren’t getting enough sleep, according to the Centers for Disease Control and Prevention (CDC). Are you one of them?
By the time winter arrives, early morning sunshine will be a distant memory. And turning our clocks back to mark the end of daylight saving time doesn’t help. These seasonal changes can mess with your circadian rhythm.
Logging seven to nine hours of sleep each night is one of the best habits to stay healthy. Try these simple tips to help you get more consistent quality sleep.
Wake up and fall asleep at a regular time
Begin each day by getting up at a regular time, and try to go to bed at the same time every night. Having a sleep schedule cues your body to be alert during the day and feel tired at night.
Stay active
Regular exercise can help you burn energy and feel tired enough to drift off at night. Activities like brisk walking, dancing, and swimming are good options.
Review your medications
Certain medications can interfere with your sleep. Talk to your doctor about whether any of yours may be responsible for your restless nights.
Avoid caffeine after lunch
Aim to finish your coffee by 2 p.m., and stick to one or two cups a day. Caffeine is a stimulant that can keep you awake.
Collect your thoughts
Many people can’t fall asleep because they lie awake feeling stressed. Before you head to bed, spend 10 minutes writing down your worries.
Skip the nightcap
A glass of wine late in the evening may help you fall asleep, but it can actually keep you from sleeping soundly. Late-night alcohol disrupts the brain’s natural stages of sleep.
Avoid big meals three hours before bed
That way, your body has time to focus on preparing for sleep, instead of digesting what you’ve eaten. Eating too close to bedtime can also make acid reflux worse.
