Improve your sleep
Getting a good night’s rest can be difficult. According to the Centers for Disease Control and Prevention (CDC)Trusted Source, more than one-quarter of the U.S. population reports not getting enough sleep from time to time. Insufficient sleep raises your risk of accidental injury and many chronic health conditions, including diabetes, heart disease, and depression.
Getting the rest you need may require some lifestyle changes. It's important to develop habits that promote good health and eliminate those that keep you up at night. Here are some tips to help you improve your sleep hygiene and prepare the perfect environment to catch some Zzz’s.
Establish a routine
A consistent sleep schedule is a critical part of developing good sleep hygiene. According to the Mayo Clinic, frequently changing the times you go to bed and wake up confuses your body's biological clock. Following a regular schedule, even on weekends and holidays, can help you get the rest you need.
To stick to a schedule, prepare your mind and body for sleep by developing a relaxing bedtime routine that begins around the same time each evening. For example, take a warm bath, listen to soothing music, read a book, or do other activities that help you wind down. This will signal to your body that bedtime is coming and help you fall asleep more quickly and easily.
Keep electronics out of your bed
Try to separate your bedroom from other facets of your life that may cause stress, tension, or stimulation. According to the National Sleep Foundation, the presence of electronic devices such as laptops and cell phones can make it harder to fall asleep.
The blue light from glowing electronic screens suppresses your body’s production of melatonin, an important hormone for sleep. If you tend to associate your bed with activities other than sleep or sex, that can also make it harder to calm your mind and drift off.
Avoid watching television, using your computer, or checking your phone in bed. You should also avoid working, eating, or even having a heated discussion with your significant other in your sleeping environment. Strengthening the association between your bed and sleep may help you clear your mind at bedtime.