Tips for Sleep Health

Below are some tips to help you achieve better sleep health.

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Sleep is a vital, often neglected, component of every person's overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.

How much sleep is needed?  

  • Adults need roughly 7-9 hours of sleep per night

  • Adults that get less than 7 hours of sleep per 24-hour period are considered short sleepers

Why is sleep so important?

  • One study linked insufficient sleep to an increased risk of obesity by 89% in children and 55% in adults.

  • Other studies conclude that getting less than 7–8 hours per night increases your risk of developing heart disease and type 2 diabetes 

  • Sufficient sleep makes you feel good (and rested!).

10 Tips to Improve your Sleep:

  1. Aim for the same sleep/wake times each day and have your ultimate goal to not use an alarm clock!

  2. Avoid exercise, caffeine, alcohol, heavy meals, and screen time (phone/iPad/TV) just before bed.

  3. Reduce fluid intake before bed-aim to hydrate earlier in the day!

  4. Make sure your pillows and mattress are comfortable.  Mattresses should be replaced every 10 years or so.

  5. If you don’t fall asleep after 15-20 minutes, get up and do something for a bit (read--print books recommended over e-books, listen to music, clean up the house, etc.), then try again!

  6. Use your bedroom for sleep and intimacy only. This can help alleviate any potential stressors that may be preventing sleep.

  7. Increase natural light during the day so your body can better regulate your circadian rhythm.

  8. Relax before bed. Journal thoughts/concerns before bed, take a hot bath or shower, meditate, or practice deep breathing.

  9. Regular physical activity (but not before bed!)

  10. Set up your sleep space!  Should be a quiet, cool/comfortable, dark, and relaxing environment.