What does it mean to have healthy sleep?
Sleep isn’t just a pause in your day. It’s an essential part of your health and well-being. Learn why a good night’s rest is so important, and get some strategies for sleeping more soundly.
Getting a good night’s sleep seems like it should be so easy. You literally just have to lie in bed and close your eyes. If only. In fact, 1 in 3 Americans don’t get enough z’s on a regular basis. Our busy, stressful lives often get in the way of a good night’s rest.
But the fact is that getting enough sleep is one of the best things you can do for your physical and mental well-being.
What does healthy and not-so-healthy sleep look like? And how can you get the rest you need? Keep reading for all the details.
The No. 1 rule is to keep disruptions to a minimum, says Dr. Rosen. Disruptions can come in many forms, from a sleep disorder to noise and stress.
Some Pointers:
Limit screen time before bed. The artificial light from phones and laptops decreases melatonin production. Melatonin is a chemical that helps you sleep. Your body naturally makes more of it in the evening and less in the day. But using devices at night can throw off that process, says Dr. Rosen.
Make your bedroom cool, dark and quiet. The ideal temperature for sleeping is around 65 to 68 degrees. Close the blinds and use earplugs or a white noise app on your phone if sounds tend to wake you up.
Limit alcohol and caffeine close to bedtime. Both can disrupt your natural sleep phases.
Skip big meals at night. That can also mess with your sleep phases and cause heartburn that keeps you up.
Stick to a sleep schedule. Commit to going to bed and waking up around the same time (even on weekends). It regulates your body’s internal clock and makes it easier for you to fall asleep and wake up.
Exercise. Regular activity can prep your body for a good night’s sleep. Experts aren’t totally sure how this works, but it may help you de-stress so your mind winds down. Plus, exercise is just physically tiring.
Reduce stress. If you’ve been awake at 3 a.m. while your brain spins, you know why this is so important. It’s one of the biggest sleep disruptors.
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