The Power of a Sleep Routine
The Power of a Sleep Routine
One simple way to improve wellness is to prioritize sleep, a pillar of health. Getting adequate sleep, which the Centers for Disease Control and Prevention (CDC) define as 7 or more hours of sleep per night for adults, is important to well-being. In addition to sleep quantity, sleep quality is also important. Feeling refreshed and energized to tackle the day is beneficial to health. When sleep quantity or quality suffers, other health goals are harder to achieve.
The power of sleep and its effect on health is immense. To improve overall sleep quantity and quality, focus on health behaviors earlier in the day and practice a consistent sleep routine at the end of the day.
Incorporate physical activity. Exerting energy through moving your body can support better sleep practices. Starting and maintaining an exercise routine is difficult, but it is possible to work out at home and have fun while being active.
Adjust eating habits. Avoid big meals before going to bed, especially if you experience heartburn.
Adjust drinking habits. Drinking any fluid too close to bedtime may disrupt sleep. This is especially true for drinks with caffeine and alcohol.
Establish a bedtime routine, just like caregivers do for children. When bedtime is near, begin a series of simple practices to rest and unwind.
Do something relaxing such as reading for pleasure, meditating or taking deep breaths.
Put away all screens.
Take a warm bath or shower.
Spritz soothing scents such as lavender on bed linens.
Keep timing consistent. Make every effort to go to bed and wake up at the same time, regardless of what day it is.
Make the bedroom a sleep oasis.
Get comfy in season-appropriate bedding and clothes.
Set the temperature between 65° and 69°F.
Block out all light to create a dark space.
Turn on a white noise machine.
