5 Tips for Better Sleep

We all know that diet and physical activity are essential to good health, but sleep is a fundamental pillar of health that affects nearly every aspect of our lives. From energy to appetite, performance, mood, attention, memory, and decision-making, it can make all the difference in your ability to manage your days in productive and positive ways. So, let’s talk tips to get you snuggled in and sleeping soundly. 1. Regularity- Your brain works best under conditions of regularity and having a regular sleep-wake cycle offers numerous health benefits. Set your alarm clock to rise at the same time each day and try to go to bed at the same time every night. Commit to trying it for one week to see how you feel. 2. Temperature- Keep it cool! The best temperature for the most comfortable sleep is between 60-68 degrees. If that seems too cold, aim for a range that’s closer to 65-72 degrees. These temperatures create just the right sleep environment that works with our body’s circadian rhythm. If it’s too hot, our core temperature rises, leading to discomfort and restlessness. 3. Dark & Quiet- In the last hour before bed start to turn off TV’s, computers, and phones, dim down the lights and start to create a bedtime routine. 4. Walk it out – If you can’t fall asleep within 25 minutes, don’t stay in bed. Get up and go for a walk, read a book in a different room, or do some stretches. 5. Limit caffeine & alcohol- Having these substances too close to bedtime can seriously affect the quality and quantity of our sleep. Try to avoid caffeine in the late afternoon and evening and don’t go to bed too tipsy. Be well, Kelsey Jones, DTR Certified Yoga Instructor