![]() The blue light emitted by screens can suppress the production of the hormone that makes you sleepy. ![]() Caffeine inhibits sleep, alcohol causes disturbed sleep.Īvoid using electronic devices in bed. An ideal bedroom temperature for sleeping is 65 degrees, with minimal noise and light.Īvoid caffeine and alcohol before bed. Keep a cool, comfortable bedroom environment. This can involve taking a warm bath, reading a book, or doing some gentle stretching. Going to bed and waking up at the same time each day helps to regulate your body’s natural sleep rhythm.Ĭreate a relaxing bedtime routine. Here are 5 tips for a better night’s sleep:Įstablish a regular sleep schedule. With many of us admitting going to bed with our phones, maybe even waking to check messages or the news, this only adds to the lack of restful sleep. Adults can benefit from practicing relaxing bedtime rituals too. These activities give children clear cues that it’s time to wind down and get ready for bed. If you’re a parent, you know the importance of bedtime routines – reading a story or listening to lullabies, taking a warm bath, getting into comfy pajamas, lowering the lights, fluffing the bed. Only half of kids 6 to 17 years of age get the recommended amount of sleep. Yet 1 out of 3 adults say they get fewer than 7 hours of shut-eye.įor school-aged children, sleeping between 9 and 11 hours a night is best. In fact, a lack of good sleep (also called sleep deprivation) has been tied to a host of health problems, including weight gain, diabetes, heart disease, depression, anxiety, declines in memory and even accidents.Īccording to the National Sleep Foundation, most adults need 7-9 hours of sleep each night. Research shows that getting too little sleep can have lasting negative health results.
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