5 Steps to Improving Sleep Quality
5 Steps to Improving Sleep Quality
Are you getting enough sleep? The Centers for Disease Control and Prevention (CDC) advise that adults need 7 to 9 hours of sleep per night.
Is your sleep restful? We often discuss sleep quantity, but neglect sleep quality. If you’re in bed for the recommended time frame but don’t wake up feeling rested, refreshed and energized for your day, then you may need to address your sleep quality.
Consider these steps for improving overall sleep quality.
Move your body. Exerting energy through movement can help you sleep better. If you exercise later in the day, give yourself time in between your workout and bedtime so you can eat, hydrate and allow your heart rate to come down.
Adjust eating habits. Allow time in between the last meal or snack of the day and bedtime. There’s no specific length of time that’s right for everyone, so do what works for you. Eating a large meal too close to bedtime can disrupt a good night’s rest, especially if you experience heartburn.
Adjust drinking habits. Limit drinking any kind of fluid too close to bedtime to minimize midnight runs to the bathroom. Drinking alcohol and caffeinated beverages late in the day can make it harder to fall asleep and stay asleep.
Incorporate rest. Before you plan to go to bed, plan out a brief period of rest. Examples are taking a warm bath, reading a book for leisure or practicing meditation or deep breathing. Allow yourself a moment to decompress and get ready for bedtime without any screens.
Make your room a sleep oasis. Get comfy in season-appropriate bedding and clothes. Keep your bedroom at a comfortable temperature. Block out all light to create a dark space. Invest in a white noise machine.
