Tip #14: Sleep More Sleep Better

  • National recommendation for sleep is 7-9 hours per day for adults 18 years and over.

  • Many of us walk around in a constant sleep deficit - it’s not possible to make up for lost sleep but you can reset your sleep habits to start getting better and more quality sleep. 

  • How do we sleep better and longer?

    • Go to bed and wake up at the same time each day, even on the weekends. When you establish that solid sleep schedule you don’t feel quite the need to “sleep in” on the weekends.

    • What we eat can impact our sleep: stay away from highly processed fatty foods, cut back on caffeine past lunchtime, decrease your alcohol intake, eat more dark leafy greens, avocados have great benefits for our sleep

    • Step away from the screens. Screen time has been shown to have some of the most detrimental effects on our sleep quality and quantity. Put your phone away at night, turn off the tv thirty minutes to an hour before bedtime. Read a physical book (no e-books). Be mindful of what you spend your time looking at before bedtime.


Tags

30 tips, healthy habits, Improve sleep


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