- Develop a sleep routine: Set a daily bedtime and wake-up time and stick to it.
- Exercise daily: Even 20 to 30 minutes a day of exercise can help you sleep soundly.
- Avoid alcohol, cigarettes and caffeine, especially directly before you go to sleep.
- Relax before bedtime: Do something quiet and calming–take a bath, listen to classical music, read a book.
- Let the sun wake you up. Bright sunlight has been shown to reset your biological clock.
- Only go to sleep when you’re ready to fall asleep. It can be anxiety-producing and cause insomnia to lay in bed awake trying to sleep if you don’t feel tired.
- See a doctor if you continue to struggle to fall asleep or stay asleep at night. There are effective cures. Here are five proven interventions for sleeplessness or insomnia.
A recent Rand study also recommends limited use of electronics before sleep. The Rand study finds that people who sleep on average fewer than six hours a night have a 10 percent higher risk of mortality than people who sleep between seven and nine hours a night. And, people who sleep on average between six and seven hours a night have a four percent higher mortality risk.
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