Good sleep is essential for keeping your body and mind healthy. The good news is there are things you can do to make sure you’re getting enough good-quality sleep. Here, we’ll review whether you’re getting enough sleep and steps you can take to get the best sleep possible.
How do you know if you’re getting enough sleep?
Most adults need between 7 and 9 hours of sleep each night. You don’t need an app to tell you if you’ve slept long enough. Paying attention to your body can tell you if you’re getting enough good-quality sleep at night. Ask yourself these questions:
- Do you feel tired when you wake up or throughout the day?
- Do you have trouble falling or staying asleep?
- Are you feeling cranky or irritable?
What you can do to sleep better
Go to bed and wake up at the same time each day.
It can be tempting to sleep in on weekends or take naps when you feel tired. But the best thing you can do to establish a healthy sleep schedule is to stick to the same bedtime and wake-up time. This helps your body get into a sleep rhythm.
Make your bedroom a sleep haven.
Your bedroom should feel like a place where you can relax and sleep. Keep the lights dim and the temperature cool. Stop using screens 30 minutes before bed and consider keeping screens out of the bedroom.
Get out of bed if you’re not sleepy.
If it’s taking you a long time to fall asleep (more than 20 minutes), or you find yourself awake in the middle of the night, get up. You might read in another room until you start to feel drowsy.
Move your body.
Regular exercise helps your body sleep. But be mindful when you do certain kinds of exercise. Aerobic activity releases endorphins and raises your body temperature—both factors that could make it hard to fall asleep. So, wrap up vigorous exercise an hour or two before bed. Closer to bedtime, think about doing some gentle stretching to relax your body.
Watch what you eat and drink.
Avoid alcohol, caffeine and big meals close to bedtime. Alcohol makes you drowsy, but it also makes it more likely you’ll wake up during the night. Experts recommend avoiding caffeine in the afternoon and evening, as it takes time to clear it from your body. Finish big meals at least 3 hours before bed. If you’re hungry before bedtime, have a light snack that’s easy to digest, like a piece of fruit.