Everyone knows the importance of getting enough sleep. According to the Centers for Disease Control and Prevention, the average adult needs at least seven hours of sleep each night. Lack of adequate sleep not only leaves you feeling drowsy the next day but also increases your risk for serious health problems such as diabetes, cardiovascular disease, depression, and obesity. Unfortunately, many people fail to get the healthy sleep they need. Between work, family obligations, other responsibilities, and now a pandemic, it is all too easy to sacrifice sleep to get more time out of the day. Even more frustrating, when you do try to go to bed early, it can be difficult to fall asleep quickly.  

However, practicing good sleep hygiene can help. “Sleep hygiene” is the term used to describe a variety of practices and behaviors that can help you fall asleep and get quality rest. Following these tips below with consistency could help you get restful sleep. 

Be Consistent 

Keep the same sleep schedule each day. Pick a time to go to bed that allows you to get seven hours of sleep, then get up and go to bed at the same time, even on weekends. 

Avoid Large Meals, Caffeine, and Alcohol Before Bedtime 

Some food and drinks can be disruptive right before sleep, including heavy or rich foods that trigger indigestion. Caffeinated beverages and alcohol contain chemicals that can keep you awake or disturb the quality of your sleep. 

Establish a Routine 

Create a regular, relaxing bedtime routine. A consistent routine right before bedtime helps the body recognize it is time for sleep. This can include taking a warm shower or bath, reading a book, or performing some light stretches.  

Exercise 

Being physically active during the day will help you fall asleep in the evening. However, avoid strenuous workouts close to bedtime.  

Ditch the Electronics 

Remove electronics such as TVs, computers, and smart phones from the bedroom. Try not to use them starting 30 minutes before you go to bed.   

Keep It Comfortable 

Make sure your bedroom is quiet, dark, and at a cool temperature. 

Avoid Late Naps 

Napping in the late afternoon or evening can decrease your sleep drive. Take naps before 5 p.m. and keep them short.  
 

If you implement these tips and still struggle to sleep, be sure to contact your doctor to rule out any health problems that might be affecting your sleep.