Good Night
Just about all of our waking behavior also affects how we sleep, but here are a few pointers for getting good shut-eye:
Get enough sleep. Tips from Wisconsin Sleep suggest that you can determine how much sleep you need by sleeping without an alarm clock for a week. Most adults need around eight hours per night.
Go to bed and wake up at the same time every day—even on weekends.
Avoid caffeine and alcohol within six to eight hours of bedtime.
Avoid large meals before bed, but don’t go to bed hungry.
Sleep in a cool, dark, quiet and uncluttered room. That means all lights and electronic devices should be off.
Speaking of electronics, avoid use of computers, televisions, cell phones and tablet one hour prior to bed.
Use your bedroom for sleep and sex only.
Exercise, but not too close to bedtime.
Establish a bedtime routine. It works for adults as well as it works for kids.
Get daily exposure to sunlight.
Compiled recommendations from the National Sleep Foundation, the American Academy of Sleep Medicine, Wisconsin Sleep and St. Mary’s Sleep Center.
Jennifer Garrett is a Madison-based freelance writer. She blogs about health in Health Kick.
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