Improve Your Sleep

Adults need 7 or more hours of good-quality sleep on a regular schedule each night. Getting enough sleep isn’t only about total hours of sleep. It’s also important to get good-quality sleep on a regular schedule so you feel rested when you wake up.

Why is getting enough sleep important?

Getting enough sleep has many benefits. It can help you:

• Boost your immunity
• Stay at a healthy weight
• Lower your risk for serious health risks such as diabetes and heart disease
• Reduce stress and improve your mood

Daytime Habits

• Try to spend some time outdoors in the daylight — earlier in the day is best
• Plan your physical activity for earlier in the day, not right before you go to bed
• Stay away from caffeine (including coffee, tea, and soda) late in the day
• If you have trouble sleeping at night, limit daytime naps to 20 minutes or less
• If you drink alcohol, drink only in moderation (less than 1 drink in a day for women and less than 2 drinks in a day for men) — alcohol can keep you from sleeping well
• Don’t eat a big meal close to bedtime

Nighttime Habits

• Make sure your bedroom is dark, try putting up light-blocking curtains
• Consider keeping electronic devices such as TVs, computers, and smartphones — out of your bedroom
• Go to bed at the same time every night
• Try to get the same amount of sleep each night
• Avoid using computers or smartphones, watching TV, or playing video games at bedtime

For more tips on improving your sleep click here.