It is National Sleep Awareness Week. We spend a good percentage of our lifetime sleeping. How do you feel when you wake up in the morning? How you feel for the rest of the day is greatly affected by your quality of sleep. So how can you sleep better?
- Keep a regular schedule - try to set a regular bedtime and a consistent time to arise in the morning. Make changes in 15 - 30 minute increments.
- Nap to make up time - if you need to catch up, it is better to choose a nap than sleeping in too late. Naps are best in the early afternoon and kept to a short duration.
- Create a relaxing routine -a peaceful bedtime routine will signal your brain it is time to settle down.
- Make sure you have a comfortable bed - additionally keep your room clean and free of clutter. Keeping your room cool will also allow for quality sleep. (About 65 degrees with adequate ventilation)
- Eat right and get regular exercise - Avoid larger meals, alcohol and caffeine at night. Avoid too many liquids in the evening. Exercise 20-30 minutes daily.
- Keep stress and anxiety in check - relaxing before bed is a great way to calm the mind. Try deep breathing, muscle relaxation techniques and visualization.