10 Easy Ways to Sleep Better

You know why it’s important to sleep. This is when your body and mind rest and recharge in order to function well the next day. But there’s much more. “It’s difficult to find an aspect of physical or mental wellbeing that doesn’t depend on a good night’s sleep,” says Natalie D. Dautovich, Ph.D., environmental fellow at the non-profit National Sleep Foundation and an assistant professor in psychology at Virginia Commonwealth University. “From the ability to ward off illness, to better cognitive, emotional, social functioning, as well as lowering risk for numerous cancers and health conditions, healthy sleep is a critical foundation for our overall health.” Read on for 10 ways to get a better night’s rest.

For healthy adults, the recommended amount of sleep is at least seven hours, so you should set aside no more than eight hours each day for sleep, say medical specialists at Mayo Clinic. Consistency is key. How to fix your sleep schedule? First, go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. If you go to bed but don’t fall asleep within about 20 minutes, leave the bedroom and do something relaxing; read or listen to soothing music, and go back to bed when you are tired. Being consistent reinforces your body’s sleep-wake cycle, sleep specialists say. A good night's sleep is critical, especially the REM (Rapid Eye Movement) sleep that occurs 90 minutes into sleep and at intervals throughout the night. Experts believe that REM sleep is beneficial for your mood, memory and learning.

Parents are encouraged to establish a quiet-down routine for their toddlers. It works just as well to establish a bedtime routine for yourself. The American Heart Association suggests these steps for settling in to bedtime: Set an alarm to remind yourself when it’s time to sleep. Spend a few minutes getting ready for tomorrow, jotting tasks on a to-do list so you don’t fret about remembering them in the morning. Quiet your mind with meditation or journaling, for instance. Wind down by reading before you drift off — a real book or magazine, not a screen. Why? Read on…

Limit your exposure to bright light in the evenings. Scrolling through your phone at bedtime stimulates your brain, making it more difficult to sleep. In addition, the bright light of a smartphone, computer screen or TV can affect your sleep pattern and keep you revved up when you should be winding down. “Avoid bright screens at bedtime,” the American Heart Association suggests. “Leave the electronics and social media behind.”