Sleep plays a vital role in your overall health. It's the time when your body hits the reset button and recharges from the day. When you don't get enough sleep, you can feel fatigued, sluggish, and moody, and may have difficulty concentrating or fall ill more often. However, your health has less to do with getting a certain amount of sleep than it does with getting good quality sleep. By improving the quality of sleep you get, the quantity will be less important.
Step 1
Take naps when you can. If getting all the sleep you need at night just isn't possible due to your schedule, try to squeeze in 15-minute naps throughout the day. These quick snoozes can recharge your body and brain and prepare you for the next several hours.
Step 2
Get exercise every day. It doesn't have to be extremely vigorous, but try going for a jog during the day or riding your bike around your neighborhood for 30 minutes. This will help you expend excess energy so you're sleepy when it's time to get in bed. At the very least, go for a 15-minute walk an hour or so before you go to sleep, says Pick the Brain.
Step 3
Avoid eating right before sleep. Get in your last snack or meal at least two hours before you get in bed. This will ensure the time you're asleep will go toward rest and recuperation and not digestion.
Step 4
Avoid stimulants before going to bed. Have your last cup of coffee or sofa at least six hours before going to sleep. Even if you feel like caffeine doesn't keep you awake, it can interfere with the quality of your sleep.
Step 5
Relax before bed time. Turn off the computer and the TV at least an hour before going to sleep. Looking at a screen before bed makes it so you're looking at light and can trick your brain into thinking it's still time to be awake. Dim the lights in the room and read a book or relax in the bath before heading off to bed to quiet your mind and body. This provides a strong signal that it's now time to rest.
