Getting enough quality of sleep at night can help protect your mental health, physical health, quality of life and safety. The damage from sleep deficiency can occur in an instant or harm you over time. Ongoing sleep deficiency can raise your risk for some chronic health problems as well as affect how well you think, react, work, learn, and interact with others.
- Go to bed and wake up at the same time every day. This reinforces your body’s sleep-wake cycle and helps promote better sleep at night. However, if you don’t fall asleep within 15 minutes, get up and do something relaxing like reading an article or chapter in a book. Then go back to bed when you’re tired.
- Pay attention to what you eat and drink. Going to bed hungry or stuffed might keep you awake. Also, watch how much you drink before bed to avoid disruptive trips to the bathroom in the middle of the night.
- Create a relaxing bedtime ritual. Creating a routine before bed each night allows your body to wind down naturally. Taking a warm bath or shower, reading, listening to soothing music, or other relaxing activities can promote better sleep by easing the transition between alertness and drowsiness.
- Long daytime naps can interfere with nighttime sleep. If you decide to nap during the day, try to limit yourself to 10 to 30 minutes during the midafternoon.
- Including physical activity in your daily routine can help you fall asleep faster and enjoy a deeper sleep.
- Manage your internal clock by avoiding bright light in the evening and expose yourself to sunlight in the morning.