A lot of us don’t get the best sleep or the right amount of it to feel well rested, and that’s okay. We want to help you improve though because poor sleep is linked to a long list of negative health effects.

Having good sleep hygiene means practicing daily routines that support your body’s natural ability to fall asleep and to stay asleep throughout the night.

How much sleep should you get?

The amount of sleep you need depends on your age. In general, children and teens need more sleep than adults.

The American Academy of Sleep Medicine recommends the following:

• Infants 4 months to 12 months should sleep 12 to 16 hours a day (including naps)
• Children 1 to 2 years of age should sleep 11 to 14 hours a day (including naps)
• Children 3 to 5 years of age should sleep 10 to 13 hours a day (including naps)
• Children 6 to 12 years of age should sleep 9 to 12 hours a day
• Teens 13 to 18 years of age should sleep 8 to 10 hours a day
• Adults should sleep 7 or more hours a day

It's worth mentioning that these are general recommendations and everyone is different, so with these guidelines in a way that's comfortable for you.

What can help you sleep better?

• Be consistent: Go to bed at the same time each night and get up at the same time each morning, including on the weekends
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature
• Remove electronic devices, such as TVs, computers, and smartphones, from the bedroom
• Avoid large meals, caffeine, and alcohol before bedtime
• Do some exercise: Being physically active during the day can help you fall asleep more easily at night

How do you have a consistent sleep schedule?

Regardless of whether it’s a weekday or weekend, try to wake up at the same time since a schedule that changes often keeps you from getting into a rhythm of consistent sleep.

It might be tempting to skip sleep in order to work, study, socialize, or exercise, but it’s vital to treat sleep as a priority.

Calculate a target bedtime and do your best to be ready for bed around that time each night.

If you want to shift your sleep times, don’t try to do it all at once. Instead, make small, step-by-step adjustments of up to an hour or two.

Naps can be a helpful way to regain energy during the day, but they can throw off sleep at night. If you do nap, make the naps short.

Should you have a nightly routine?

Following the same steps each night to get ready for bed can reinforce in your mind that it is time for bed.

Use whatever puts you in a state of calm such as soft music, light stretching, reading, and/or relaxation exercises.

Try to keep away from bright lights because they can hinder the production of melatonin, a hormone that the body creates to facilitate sleep.

Build in a 30-60 minute pre-bed buffer time that is device-free.

Cell phones, tablets, and laptops can stimulate your mind and make it harder to fall asleep.

They also generate blue light that may decrease melatonin production.

Instead of making falling asleep your goal, it’s often easier to focus on relaxation.

Meditation, mindfulness, and paced breathing can put you in the right mindset for bed.

It helps to have a healthy mental connection between being in bed and actually being asleep.

For that reason, if after 20 minutes you haven’t gotten to sleep, get up and stretch, read, or do something else calming in low light before trying to fall asleep again.

Do your daytime habits impact your sleep?

Daytime light, especially sunlight, is one of the key drivers of circadian rhythms that can encourage quality sleep. Regular exercise can also make it easier to sleep at night.

Using nicotine can also disrupt sleep, so try not to smoke/vape or limit it as much as possible.

Alcohol may make it easier to fall asleep, but the effect wears off, disrupting sleep later in the night.

As a result, it’s best to moderate alcohol consumption and avoid it later in the evening.

Because it’s a stimulant, caffeine can keep you awake even when you want to rest, so try to avoid it later in the day.

Eating dinner late, especially if it’s a big, heavy, or spicy meal, can mean you’re still digesting when it’s time for bed.

Any food or snacks before bed should be on the lighter side.

How do you make your bedroom more relaxing?

• Choose the best mattress and pillow for your needs.
• Adjust your bedroom temperature to err on the cooler side (around 65 degrees Fahrenheit).
• Use heavy curtains or an eye mask to prevent light from interrupting your sleep.
• Ear plugs can stop noise from keeping you awake, and if you don’t find them comfortable, you can try a white noise machine or even a fan to drown out bothersome sounds.
• Certain smells, such as lavender may induce a calmer state of mind

Working in as much of this advice as possible into your daily routine can help you sleep better and feel better throughout the day.

For more support on getting better sleep, book an appointment with one of our Lifestyle Medicine Providers.