#1- Sleep Schedules Aren't Just for Babies: You can't "make up" for sleep on the weekends. Our circadian rhythms do not get "back on track" by stockpiling sleep when we get a day off. Try to stick to a sleep schedule and remember, sleeping isn't a luxury.....it's a necessity. In fact, your mood, metabolism and a long list of other things are affected by our circadian rhythms. Never feel guilty for making sure you have enough time to sleep.
#2- Turn Off that TV: Bright lights stimulate your brain and disrupt the quality of the sleep you are getting. Even if you fall asleep "faster" with the TV on, your sleep quality is affected. In fact, any light that you can see (streetlights, nightlights, cell phones) messes up your sleep. Pull those shades down and turn off the electronics.
#3- Get 7 to 9 Hours of Sleep Each Night: Stop feeling guilty about making time to sleep! Just because you CAN get away with less sleep doesn't mean you should. Sleep deprivation affects our ability to metabolize food efficiently, and puts us at increased risk for cardiovascular disease and cancer.
#4- Unplug One Hour Before Bed: Turn off the phone, lower the lights and stop staring at screens at least one hour before bed. Bedtime doesn't start when you hop in the sheets, you should start this process an hour before. By lowering the lights and winding down, you are telling your body and brain that it is time to get ready for some sleep!
#5- Get 30 to 60 Minutes of Exercise: Physical activity is great for your overall health and wellness, but it is really great for improving the quality of your sleep. You don't have to be a triathlete to get the benefits either, walking, yoga and even meditation will help with your mental and physical state too.
#6- Short Naps Doesn't Affect Your Sleep: Positive effects can be seen from as little as a 20 minute nap! This power nap can help recharge your body without affecting the ability to sleep later that night. Don't over do it though! Try not to nap for more than one hour each day and always aim for 7 to 9 hours of sleep at night.