TIPS FOR HEALTHY SLEEP
Getting quality sleep is essential for your brain and body. Research shows that good sleep can help reduce your risk of Alzheimer’s disease, heart disease, high blood pressure, and other serious health conditions.
According to the National Institutes of Health, four key sleep factors protect your health:
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Good-quality, uninterrupted sleep
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7–9 hours of sleep each night
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Regular bedtime and wake-up times
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Exposure to sunlight during the day
Below are practical tips to help you improve your sleep habits.
Practice healthy daytime habits
Go to sleep and wake up at the same time every day.
Exercise regularly, but avoid workouts within 2–3 hours of bedtime.
Avoid caffeine, nicotine, and alcohol late in the day.
Avoid medications that delay or disrupt sleep if possible (check with your doctor first).
Get at least 30 minutes of sunlight exposure.
Skip naps after 3 p.m.
Limit large meals and drinks late at night.
Create a Sleep-Friendly Environment
Use a comfortable mattress and pillow.
Avoid electronics and blue-light screens before bed.
Keep your bedroom cool and quiet.
Wind Down Before Bed
Take time to relax with a book, soft music, or meditation. Turn off the TV and other electronics at least 30 minutes before bed.
Turn off the TV and other electronics at least 30 minutes before bed.
If you can’t fall asleep within 20 minutes, get up and do something relaxing until you feel tired.
If you continue to have trouble sleeping, contact your healthcare provider for further evaluation. For more information, visit National Institutes of Health: Sleep.