Achieving healthier sleep

Sleep is essential for our physical and mental well-being. It is the time when our body gets the rest it needs to regenerate and repair, and our mind processes information and consolidates memories. However, for many people, getting quality sleep is a real challenge. If you're one of them, in this article, we'll provide you with tips to sleep healthier.

How much sleep is enough?

First and foremost, let's talk about the recommended amount of sleep, as it varies depending on age. According to the National Sleep Foundation, adults aged between 18 and 64 should aim for 7-9 hours of sleep per night. The same goes for people aged over 65, although some may feel better with slightly less.

Improving your sleep

Now, let's look at some tips for how you can get better sleep.

1. Stick to a schedule

Our bodies like routines. Try to go to bed and wake up at the same time every day; even on weekends. Set a bedtime alarm if necessary. This helps our natural sleep/wake cycle, making it easier to fall asleep and wake up naturally.

2. Create a bedtime routine

Create a relaxing bedtime routine. Take a warm bath or shower, read a book, meditate, or practice yoga. These activities can help set the stage for sleep.

3. Create a comfortable sleeping environment

Your bedroom should be quiet, dark, and cool. Try to reduce outside noise as much as possible, if necessary by using earplugs or white noise machines. Make sure your mattress and pillows provide the support and comfort you need, and keep your bedroom clutter-free.

4. Avoid caffeine, alcohol, and screen time before bed

Caffeine and alcohol can disrupt your sleep, so avoid them (if possible) in the hours leading up to bedtime. Additionally, try to avoid looking at electronic screens before bed because the blue light they emit can interfere with your body's production of melatonin, the hormone that helps regulate sleep.

5. Exercise regularly

Regular exercise can help you sleep better, as long as you finish your workout a few hours before bedtime. Exercise during the day can help you feel more awake and alert during the day, but you don't want it to interfere with your sleep.

6. Don't try to "force" sleep

If you can't fall asleep, get out of bed and do a relaxing activity like reading a book until you feel tired. Lying awake in bed can make you anxious, so try to break the cycle by turning your focus to something else.

7. Consider talking to a medical professional

If you consistently have trouble falling or staying asleep despite trying the tips above, it may be time to talk to a medical professional about it. They may recommend behavioral changes, therapy, or medication to help you get the sleep you need.

Quality sleep is essential for our physical and mental well-being. By following these tips and creating healthier sleep habits, you may be able to get better sleep and feel more well-rested and energized during the day. Sweet dreams!