Resist that cup of coffee at 3:00 in the afternoon, no matter how tempting it may be. Try to go to bed and wake up at the same time each day, even on weekends. Harvard’s Healthy Sleep program recommends making your nighttime routine as stress-free as possible-take a hot bath, meditate, or read a good book before turning out the lights. Having a ritual every night before bed can help to remind the body that it’s time to sleep and lull the mind into a restful state. Make cultivating healthy connections with your family and loved ones a priority, practicing deep listening, gratitude, and good communication skills.
Research shows that troubled family relationships can disrupt sleep. Tai chi and yoga may have particularly powerful benefits if you are having trouble sleeping-they offer physical exercise and create a sense of relaxation that facilitates sleep. Stay active during the day Regular exercise improves sleep and can help with sleep disorders such as insomnia and restless legs syndrome (RLS).If you feel as though you don’t have enough time to accomplish everything, see where else you can cut out-watching television in the evening, for example-and make sleep a nonnegotiable priority. To get 7-9 hours of quality sleep each night, experts recommend that you:ĭon’t trade a few hours of productivity/wakefulness for sleep. Overall, experts generally agree that adults need 7-9 hours of sleep each night (although some recommend 7-8) too much or too little can have negative health consequences.Īs you begin to pay more attention to your own sleep patterns, you will see how different aspects of your life affect and are affected by sleep. The National Institutes of Health has a handy chart that outlines how much sleep we need during the different phases of life. Sleep patterns change throughout life, with babies, children, and adolescents needing more sleep than adults.
0 kommentar(er)
