Getting good sleep isn’t just important for your energy levels—it’s critical for your heart health, too. Sleep is not a luxury. It is crucial to good health. Sleep helps your body repair itself. Getting enough good sleep also helps you function normally during the day. Most adults need at least 7 hours of sound sleep each night. Adults who sleep less than 7 hours each night are more likely to develop health problems raising the risk for high blood pressure, diabetes, obesity, heart diseases, stroke, asthma, and even depression.
Many factors can interfere with a good night's sleep — from work stress and family responsibilities to illnesses. It's no wonder that quality sleep is sometimes elusive.
You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Good sleep habits (sometimes referred to as “sleep hygiene”) include:
1. Be consistent and stick to a sleep schedule
Set aside no more than eight hours for sleep. Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body's sleep-wake cycle.
If you don't fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read a book or listen to soothing music. Go back to bed when you're tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.
2. Pay attention to what you eat and drink
Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.
3. Create a restful environment
Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Excess light exposure can throw off your sleep and circadian rhythm. Avoid prolonged use of light-emitting screens just before bedtime. Tablets, smartphones, and laptops can keep your brain wired, making it hard to truly wind down. The light from these electronic devices can also suppress your natural production of melatonin. As much as possible, try to disconnect for an hour or more before going to bed.
Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a hot bath or using relaxation techniques, might promote better sleep.
4. Limit daytime naps
Long daytime naps can interfere with night-time sleep. If you nap for too long or too late in the day, it can make it harder to get to sleep when you want to. The best time to nap is shortly after lunch in the early afternoon, and the best nap length is around 20 minutes. However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.
5. Stay active and manage stress
Include regular physical activity in your daily routine to promote better sleep. However, avoid intense exercise close to bedtime because it may hinder your body’s ability to effectively settle down before sleep.
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.
Know when to contact your health care provider
Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve.