Many individuals have trouble falling asleep at night, which can harmful for overall wellbeing. Studies show that adults need 7-9 hours of sleep every night to feel alert and well rested for the day. If sleep is disrupted chronically, it can lead to weight gain, a weakened immune system, and even risk for developing heart disease.
Below are some tips from Healthline for getting yourself ready for a good night’s sleep:
- Limit alcohol, caffeine, and nicotine in the evening
- Switch off electronics at least 30 minutes before bedtime. The blue light from these devices can stimulate your brain and make it harder to fall asleep.
- Get into the habit of a relaxing routine before bedtime, (reading, meditating, yoga, etc).
- Turn down the lights shortly before bedtime to help your brain understand that it’s time to sleep.
- Turn down the thermostat in your bedroom. 65°F (18.3°C) is an ideal sleeping temperature.
There are also supplements that help with sleep, like melatonin. Melatonin is the hormone the brain produces in response to darkness, which signals that it is time for bed. It is a widely used supplement to help individuals with trouble falling asleep and can be purchases over the counter.
With today’s challenges and stress from the pandemic, we could all use some better sleep! If you want to learn more about sleep cycles and the importance of sleep, I encourage you to visit the link below: