We bet the answer is “no.”
Sleep is vital to your health and productivity. Without it, you can feel sluggish, forgetful, irritable or downright grouchy. Long-term lack of sleep can also result in frequent headaches, weight gain, and increased risk for many chronic health conditions. And with the current COVID-19 outbreak, it’s more important than ever to get ample sleep as it supports the immune system, which reduces the risk of infection and can improve outcomes for people fighting a virus.
According to the National Sleep Foundation, healthy adults need between 7-9 hours of sleep per night. It can be difficult to get your recommended sleep hours in when there are so many stressors that can impede your ZZZ’s.
Here are a few tips to begin incorporating into your routine that will help your body get ready for a good night’s sleep – and help your brain be ready to function at its peak the next day.
1. Exercise. A regular exercise routine has many health benefits, and among them is providing a better night’s sleep. You’ll release tension and tire yourself out. And contrary to popular belief, morning exercise actually gives you more energy throughout the day. Just try to avoid hitting the gym too close to bedtime.
2. Watch your Joe. Many of us need a little pick me up, especially in the afternoon, but try avoiding caffeine after noon. The jolt might help temporarily, but that caffeine may stay in your system for many hours, making it hard to get to sleep. Instead of your afternoon latte, try taking a quick 10-minute walk around your home or office, or enjoying a small, healthy snack with protein, like an apple with peanut butter.
3. Set the mood. When bedtime approaches, make sure your bedroom is at a comfortable temperature and that you have quality bedding and pillows. Be sure you limit distractions from light and sound by turning off the television and all electronic devices at least 30 minutes before trying to sleep.
4. Be consistent. Establish your ideal bedtime by attempting to go to bed at the same time each night and get up at the same time each morning, including on the weekends.
Getting a restful night’s sleep is one of the most important things you can do for your physical and mental health. Make getting enough sleep a priority and you’ll wake up a happier, healthier you!