Guide to Better Sleep

Getting adequate high quality sleep is essential for overall wellness, as it plays a crucial role in physical restoration, cognitive function, and emotional stability.

Quality Sleep Do’s and Don’ts

Do:

• Establish a consistent bedtime routine

  • To achieve restful sleep, it is important to establish a consistent sleep schedule, creating a relaxing bedtime routine that signals the body it’s time to wind down.

• Get morning sunlight

  • Exposure to morning sunlight, ideally within an hour of waking, can help set your circadian rhythm, which is essentially your body’s internal clock.

• Exercise daily

  • Being sedentary all day can lead to restlessness when it’s time to sleep, alternatively getting regular movement and exercise helps ensure you’re ready to sleep when bedtime arrives and can actually help you fall asleep faster.

• Make your bedroom cool, dark, and cozy

  • Factors such as a comfortable sleep environment, including a supportive mattress and appropriately cool room temperature, contribute significantly to the quality of sleep.

Don’t

• Expose your eyes to bright lights, including screens

  • Minimize exposure to screens and bright lights, especially blue light one to two hours before bed. Bright light, especially blue light, tells your body that it’s daytime and can hamper the production of melatonin, and important sleep hormone.

• Drink caffeine late in the day

  • Many of us love our morning cup of coffee, and it can even be beneficial to our health and wellness, but caffeine later in the day can prevent us from feeling tired when it’s time to rest. Some people clear caffeine more quickly than others, so experiment to determine what works best for you, but ideally allow 8-10 hours between your last caffeinated beverage and bedtime.

• Eat a late meal

  • Eating too close to bedtime can lead to less than optimal sleep quality. Your body may spend time and energy digesting that late meal instead of resting, which can impact your sleep quality.

Additionally, managing stress through mindfulness or relaxation techniques can enhance the ability to fall asleep and stay asleep. Prioritizing quality sleep ultimately supports better health, productivity, and mood throughout the day.