Strike a pose
Try some light yoga stretches to calm your mind and help you wind down before bedtime.
Dedicate to meditate
Meditation helps calm the mind, often leading to sleep.
Breathe deeply
Deep breathing calms the parasympathetic system, naturally calming the body.
Don’t eat too late and choose wisely
Certain foods, think coffee, alcohol, or large servings of protein, can disturb sleep.
Immerse yourself with aromatherapy
Essential oils like lavender and rosemary can have calming effects and help you fall asleep easier.
Tense, relax … sleep
Tense and relax target muscle groups for improved sleep and relaxation.
Skip the snooze button
Set your alarm a bit later and reap the benefits of extra REM sleep that can be disturbed by that snooze button.
Exercise! Just not too close to bedtime
Finish up your evening workout at least two hours before bedtime to avoid any disturbance.
The recommended sleep duration for adults is 7 hours.
- Women who report less than 7 hours: 34.8%
- Men who report less than 7 hours: 35.5%
Routinely sleeping less than 7 hours is linked to weight gain and obesity, diabetes, heart disease and stroke, and mental health issues such as depression.
Don’t snooze on your bed set up!
About nine in ten people said that a comfortable mattress and pillows are important to getting a good night’s sleep.
