Wake up to Better Sleep

Make a commitment to healthy, restorative sleep with these tips from the Better Sleep Council and dream your way to  establish and maintain a healthy sleep cycle for a great night’s rest.

•  Make sleep a priority by keeping a consistent bedtime and waking schedule, including weekends. Teens: You may need more sleep than you’re getting to do your best in school and sports. So do your best to get to bed early each night.

•  Create a bedtime routine that’s relaxing. Try reading a book, listening to soothing music or soaking in a hot bath before hitting the sheets. Teens: Turn off movies, TV and games an hour before bedtime.

•  Make your bedroom a comfortable retreat that’s dark, quiet, comfortable and cool. These elements will offer you the best possible sleep conditions.

•  Check your mattress and pillow to be sure they’re supporting you comfortably. Consider replacing mattresses that are seven years old or older. Replace pillows annually.

•  Keep electronics out of the bedroom. That includes computers, televisions, smart pads and games. Teens: Once you’ve turned off your electronics for the night, place them in another room to charge so you’re not tempted to turn them on again until morning.

•  Exercise regularly, but end your workouts at least two hours before bedtime.

•  If you sleep with a spouse or partner, be sure your mattress allows each of you enough room to move easily. A double bed for two provides each person only enough sleeping space as a baby’s crib, so consider upgrading to at least a queen size.

•  Avoid nicotine. If you use nicotine products, avoid them an hour before bedtime as they can lead to poor sleep patterns.

•  Avoid caffeine and alcohol. If you use these products, don’t indulge in them too close to bedtime as they can keep you awake.

•  Finish eating meals at least 2-3 hours before bedtime.