Sleep deprivation and sleep disorders are dangerous, costly, and impact our health and overall well-being. Here are the three steps to better sleep.$1$2$3
The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to achieve this goal.
Go to bed and get up at the same time every day, even during the weekend. Some people like to wake early in the morning to get a head start on the day while others enjoy socializing late into the night. Choose the times that suit you best.$1$2$3
Create a room that’s ideal for sleeping. Dark, quiet, cool but not cold, not too dry or humid, uncluttered and calm – that’s the perfect setup for sleeping. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of illuminated screens just before bedtime. Consider using earplugs, room-darkening shades, a fan or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.$1$2$3
Regular physical activity can promote better sleep. Avoid being active too close to bedtime. If you can’t get to the gym, spending time outside every day will be helpful, too.
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