Get the sleep you need

According to the Centers for Disease Control and Prevention (CDC), more than one-third of U.S. people routinely sleep fewer than 06 hours a night. That’s bad news because of the benefits of better sleep range from better heart health and less stress to developed memory and weight loss.Stop loading up on caffeine and use our top tips to help get the better sleep you need to manage your health.

1. Promote a Sleep Routine

It might seem nice, but sleeping until noon on Saturday will only interrupt your physiological clock and make better sleep issues. Going to bed at the same time each night even on weekends, vacations, and other days off assists to establish your internal sleep/wake clock and lessens the amount of pitching and turning required to fall asleep.

2. Move it!

Researchers in Northwestern University’s Department of Neurobiology and Physiology stated that previously sedentary people who got aerobic exercise 4 times a week increased their sleep quality from poor to good. These formerly couch potatoes also reported less depressive symptoms, more energy, and less tiredness during the daytime. Just be sure to cover up your workout session several hours before bedtime so that you’re not too revved up to get an uninterrupted night’s sleep.

3. Change Your Diet

Skip out the food and drinks that contain caffeine, such as tea, coffee, chocolate, and soft drinks by mid-afternoon. Make dinner your moderate meal, and finish it a few hours before bedtime. Avoid the spicy or heavy foods, which can keep you awake with heartburn or indigestion.

4. Don’t Smoke

A research found that smokers are 4-times more likely to not feel as well rested after a full night’s sleep than nonsmokers. Researchers at Johns Hopkins University School of Medicine attribute this to the stimulative impact of nicotine and the nighttime withdrawal from it. Smoking also increases sleep apnea and other breathing diseases such as asthma, that can make it difficult to get restful sleep.

5. Say no to a Nightcap

Alcohol disrupts the form of sleep and brainwaves that help you feel refreshed in the morning. The martini may assist you to sleep off primarily, but once it wears off, you’re probably to wake up & have a tough time getting back to sleep.

6. Become a Luddite an Hour Before Bedtime

A National Sleep Foundation (NSF) study found that nearly all participants used some type of electronic devices like a computer, video game, television, or cell phone, within the last hour before going to bed. It’s a bad idea. Light from these devices excites the brain, making it harder to sleep down. Put your devices away an hour before bedtime to fall asleep more swiftly and sleep more soundly.

7. Hog the Bed

A research performed by Mayo Clinic’s Dr John Shepard observed that 53% of pet owners who sleep with their pets undergo sleep disruption every night. And more than 80% of women who sleep with their children have trouble getting a sound night’s sleep. Dogs & kids maybe some of the largest bed hogs, and some of the critical sleepers. Everyone warrants their own sleeping space, so keep dogs and kids out from your bed.

8. Keep it Temperate, not Tropical

Eighty degrees may be best for the beach, but it’s harmful to the bedroom at night. A temperate room is more helpful to sleeping than a tropical one. The NSF suggests a temperature around 65 degrees Fahrenheit. Beating a balance among the bed covers, thermostat, and your sleeping dress will lessen your core body temperature and assist you to drift off to sleep faster and more deeply.

9. Black it Out

Light says your brain that it’s time to wake up, so make your room as dark as possible for sleep. Even a small amount of limelight from your cell phone or computer can interrupt the production of melatonin and overall sleep.

10. Use your Bed for Sleeping Only

Your bed should be concerned with sleeping, not eating, working, or watching TV. If you rise up during the night, avoid turning on your laptop or TV and do something like meditating or reading until you feel sleepy again.

Sleep is a wonderful thing. If you feel you’re not getting complete sleep, or not enjoying quality sleep, these simple arrangements can assist contribute to a more restful night.