How to Sleep Better
Can’t sleep? You’re not alone.
Having trouble sleeping is commonly reported throughout the world. According to the American Sleep Association, sleep disorders currently affect as many as 50 to 70 million U.S adults, and insomnia is the most commonly reported
For good health, getting adequate sleep is just as important as exercise and eating healthy food. Research shows that getting enough quality sleep at the right times is vital for mental health, physical health, quality of life, and safety, according to the National Heart, Lung, and Blood Institute.
Specifically, getting enough sleep can help you:
Get sick less often
Stay at a healthy weight
Lower your risk for serious health problems, like diabetes and heart disease
Reduce stress and improve your mood
Think more clearly
Make good decisions and avoid injuries
Regarding exercise, during sleep your muscles repair themselves. For example, when you do strength exercises, you create small tears in your muscles (this is good!). These cells and tissues are repaired during sleep, making your muscles stronger.
Most adults require at least 7 hours of sleep. The Centers for Disease Control and Prevention recommends the following:
Age 18-60: 7 hours
Age 61-64: 7-9 hours
Age 65+: 7-8 hours
It is common to have a sleepless night now and then. But if you often have trouble sleeping, contact your doctor. Identifying and treating any underlying causes can help you get the better sleep you deserve.
Below are some tips to help you sleep soundly:
Keep a sleep schedule
Go to sleep at a regular time. Being consistent reinforces your body's sleep-wake cycle. If you don't fall asleep within about 20 minutes, leave your bedroom and do something relaxing like reading or listening to relaxing music. Go back to bed when you're tired. Repeat as needed.
Be mindful of what you eat and when
Don’t go to bed hungry or full. Try to eat at least a few hours before bedtime. Also, alcohol, caffeine, and nicotine should be avoided before sleeping. While alcohol can make you drowsy, it could disrupt your sleep.
Create a peaceful environment
Your bedroom should be a sanctuary. A room that is cool, dark, and quiet is conducive to good sleep. Avoid prolonged use of light-emitting screens just before bedtime.
Doing calming activities before sleep, such as taking a bath or using relaxation techniques, can promote better sleep. Try our Bedtime Stretches to help with relaxation.
Try to limit naps
Naps that are too long can interfere with your sleep. If you nap, try not to nap later in the day.
Move!
Consistent physical activity can help improve your sleep. Choose a favorite activity: take a walk or include a yes2next workout into your day. But try not to exercise too close to bedtime – two to three hours is a good guide.
Need more gentle and relaxing stretching? Try our other stretching videos.
Want to stay up-to-date on our latest videos? Sign up to our mailing list below!
