Use your bed for two things only …
HEALTHLINE | More than a third of U.S. adults routinely sleep fewer than six hours a night.
That’s bad news because the benefits of adequate sleep range from better heart health and less stress to improved memory and weight loss.
Use our top tips to help get the shut-eye you need to manage your health …
1. Use your bed for two things only.
You’ll sleep better if you use your bed for two things only, one of which is sleep. [If you’re unsure what the other one is, Headline Health has 76 articles on the topic. – Editor]
Your bed should be associated with sleeping, not working, eating, or watching TV. If you wake up during the night, skip turning on your laptop or TV and do something soothing like meditating or reading until you feel sleepy again.
2. Develop a sleep routine
It might seem tempting, but sleeping until noon on Saturday will only disrupt your biological clock and cause more sleep problems. Going to bed at the same time every night even on weekends, holidays, and other days off helps to establish your internal sleep/wake clock.
3. Move it!
Researchers report that previously sedentary adults who got aerobic exercise four times a week improved their sleep quality from poor to good. These former couch potatoes also reported fewer depressive symptoms, more vitality, and less sleepiness during the daytime.
4. Adjust your diet
Cut out all caffeine by mid-afternoon. Make dinner your lightest meal, and finish it a few hours before bedtime. Cut back spicy or heavy foods, which can keep you awake with heartburn or indigestion, and alcohol, which disrupts patterns of sleep and brain waves.
5. Turn off electronics an hour before bedtime
Light from a television, computer, video game, or cell phone stimulates the brain. Put your gadgets away an hour before bedtime to fall asleep more quickly and sleep more soundly.
Read the full post at HEALTHLINE. Also of interest: This ONE Thing Reduces Heart Disease, Anxiety, Sleepless Nights