How to Sleep Better

A good night’s sleep is important for both your physical and mental health. The CDC recommends that adults get 7 to 8 hours of sleep nightly, however, their studies found that approximately 1/3 of adults sleep less than this. Luckily, there are many things you can do to sleep better at night. By implementing simple tips into your routine, you can improve the quality of your rest. 

The following list contains a variety of suggestions on how to sleep better at night.

Stay on a Schedule

By keeping your wake-up and bed time consistent, you will likely have an easier time falling asleep. When creating a sleep schedule, create a plan that allows for 7 to 8 hours of sleep. It is best to try and remain on a schedule even on weekends. 

Be Active During the Day

Being active during the day can make it easier to fall asleep and stay asleep at night. Exercise can provide an energy boost during the day, and also help you rest at night. Due to the boost of energy exercise may offer, it is best to avoid being active late in the day.

Create a Comfortable Environment

It is important that your sleeping environment is comfortable. You can increase the comfort of your space by regulating the temperature, having comfortable bedding, and eliminating any light pollution. Everyone has their preferences, so it is important to find what makes you specifically most comfortable.

Make a List and Put Stressors aside

For many, it can be hard to fall asleep due to a busy mind. Try to eliminate these stressful thoughts before bed by creating a list of things you want to do or remember the next day. This will help you set aside these thoughts for the night, but also ensure that you will remember them the next day.

Make Time for Relaxing

Create time in your schedule to relax before bed. Relaxing activities may include meditation, reading, taking a bath, and more. Discover what makes you relax and feel ready for bed. 

Further Help & Learn More

If you continue to have trouble sleeping, it is important to consult with your healthcare provider. Persistent sleep troubles may be a sign of a sleep disorder.

To learn more about how to sleep better, we recommend the following links:

Sleep Foundation:  

Mayo Clinic: