While a solid eight hours is recommended for all adults, sometimes pain, chronic illness, continence issues, depression or stress prevent many from hitting that target. Here are some tips I believe would do us a great deal in achieving the required sleep hours.
Ditch any late-day coffee.
It’s hard to remember whether caffeine is good for you and bad for you, as the studies seem to say something different every day. But one thing remains constant: caffeine stays in your system a long time, so it’s best to avoid consuming it too late in the day. Cut it out starting around 3 to 4 p.m., experts recommend.
Keep Away Devices from your bedside
Whether you’re lulled to sleep by sirens, speeding cars or songbirds, a sound machine may be a wise idea for keeping your brain and body focused on the task at hand: For sleeping however, it is wise to keep devices away from your bed with the screen off. Hint: put your phone in airplane mode at night, which still allows you to make or receive emergency calls.
Zumba, yoga, jogging, tennis, boxing, or a brisk walk—it doesn’t matter how you exercise as long as you do it consistently. Your body will thank you in more ways than one, an important one being more quality rest when you are able to sleep.
Turn off the TV, the cell phone, the iPad, the laptop. Starve your brain’s addiction to instant information, which in turn will renew and preserve your memory as you sleep. Not only that, you’ll avoid the increased risk of depression that increased exposure to artificial light (from TV, computer and smart phone screens) has been shown to cause. Choose other “unwinding” activities for the pre-bed hours, such as board games, taking a class, reading a book, or simple and enjoyable chores.