Sleep is as important for our overall health as good nutrition and physical activity. When we sleep, our muscles and tissues repair and heal. A good night’s sleep leaves us feeling recharged and ready to take on the challenges of the day. Below are some examples of what you can do to enhance your sleep quality:
- Aim at going to bed at the same time every night, and wake up at the same time each morning, even on the weekends;
- Set alarms not only in the morning to wake up but also at night to go to bed;
- Practice the same night-time rituals to help de-stress such as reading, taking a warm bath, listening to calming music;
- Try to avoid exposure to blue light (from TV, cell phone, tablet/e-books and/or laptops) 2-3 hours before bedtime;
- Keep your room dark (try blackout curtains), noise-free (put phones on silent or try a “white noise” machine/fan as they produce soothing sound), and cool (aim at 60-67 degrees Fahrenheit or approximately 16-19 degrees Celsius);
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Say “No” to alcoholic and caffeinated beverages, and fatty, fried, spicy foods and foods high in sugar before bed.
