Sleep Tight

Getting the right amount of sleep is very important for you both physically and mentally. A lack of sleep can not only increase your risk of colds, but hypertension, strokes, heart attacks and all kinds of emotional issues as well. So here is how to get a better night's sleep!

sleeping woman

1Figure out how much sleep you need

If you're getting seven hours a night and are still tired during the day, you probably need more. So bump it up to eight and stick to that schedule for two weeks then re-evaluate.

2Keep cool!

Adjusting your thermostat for a cooler temperature in the evening can help you sleep better -- the ideal bedroom temperature is around 18 degrees C (or 65 degrees F). Also, be sure not to use too many blankets, especially in warmer months, since being too warm at night can interrupt sleep.

3Eliminate light sources

Light sources as small as the light from an alarm clock or cellphone can keep your brain from realizing it's time to sleep, so get rid of any electronics that emit light -- that includes the "standby" light on your laptop or TV.

4Watch your mouth

Watching what you eat and drink during the day can help you get a better night's sleep. Food can make it harder to fall asleep, so experts recommend that you eat your last meal or snack two to three hours before bedtime. Also, avoid alcohol, cigarettes and caffeine -- they can all keep you awake.

5Be consistent

Make it a habit to go to sleep and wake up at the same time every single day -- even on the weekends. This will improve your sleep cycle and help you catch more satisfying z's!

More sleep help

Find a peaceful spot just before going to bed and listen to this meditation. Allow yourself to relax and unwind. Let go of whatever happened in your day.

Tags: ca health health and wellness how to

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