2018-05-10

Quick tips to sleep better without medication

A third of American adults report that they usually get less than the recommended amount of sleep. Are you one of them? Sleep is an important part of good health, if you do it less than 7 hours per night, it has been linked with many chronic diseases. So, getting enough sleep is not a luxury, it is something you need for good health. If you are not getting enough sleep, you should make sleep a priority and practice good sleep habits.


Your behaviors during the day can have a major impact on your sleep. They can promote healthy sleep or contribute to sleeplessness. Ask yourself: what do I eat? What do I drink? Which medication do I take? How do I schedule my days and choose to spend my evenings? Even a few changes can make a difference and improve your nights. Here have some quick tips in order to avoid insomnia and make your life healthier.

Keep a consistent sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.

Make sure your bedroom is quiet and relaxing.

Choose your favorite bed sheets and make sure they make you feel comfortable.

Turn off electronic devices.

Avoid large meals, caffeine, and alcohol before bedtime.

Get some exercise during the day.

Set a bedtime that is early enough for you to get at least 7 hours of sleep.

If you don’t fall asleep after 20 minutes, get out of bed and read a book.

Establish a relaxing bedtime routine.

Limit the exposure to bright light in the evenings.




References:


https://www.cdc.gov/features/getting-enough-sleep/index.html