You Need Ample Rest—Part of recovering from a busy day is helping the body heal itself. Rest can help the recovery process. Simply getting a good night’s sleep—every night—can make a difference. Here are some tips for enjoying routinely excellent sleep.
- Aim for 8 hours of sleep a night.
- Keep your sleep schedule regular and consistent.
- Go to bed and wake up at the same time.
- Napping is acceptable but keep naps to 30 minutes or less.
- If you’re experiencing insomnia, talk to your physician, and see what options you have.
- Make sure you get plenty of sunlight during the day.
- Do not watch TV before going to bed—the light can keep you from falling to sleep.
- Establish a bedtime routine and make sure the bedroom is dark.
- Keep the bedroom quiet. This can mean using earplugs. Or you can mask sounds with a fan or by playing recordings of light noises.
- Make sure the bed is comfortable and the bedroom is cool.
- Exercise during the day can promote sleep.
- Before bedtime, stay away from big meals, alcohol, and caffeine.
- Smoking disrupts sleep because nicotine is a stimulant.
Exercise can significantly help people who want to sleep easy. However, too much exercise can lead to fatigue. So it’s important to find a balance and make sure you get enough rest between exercise sessions.