March 18, 2021
Adults between 18 and 64 need on average seven to nine hours of sleep a night, yet 35.2% of adults in the U.S. report getting less than seven hours of sleep per night. During National Sleep Awareness Week, improve your health with these 4 tips for a good night’s sleep.
Set a schedule and stick to it
After a long week of waking up at 7 a.m. for work, it can be tempting to sleep in on the weekends. But to optimize your sleep, it’s important to get your body accustomed to a sleep schedule and stick to it. That means getting up at the same time every day – even on weekends. If you struggle with hitting snooze, try an alarm that won’t turn off until you complete an activity.
Use smart lighting to give yourself cues
According to the Cleveland Clinic, bright light is the strongest external cue that we have to signal our sleep/wake cycle. Bright light exposure at night can delay this cycle, keeping you alert instead of sleepy. Set your smart lights to mimic the setting of the sun in the evening. In the morning, schedule the lights to slowly brighten to mimic sunrise and wake you from your peaceful slumber.
Breathe in a soothing scent
Make aromatherapy part of your nighttime routine with a smart diffuser. Set the diffuser to automatically start as you begin getting ready for bed. Essential oils like lavender and chamomile are known for their soothing properties and can help relax your body for sleep.
Drift off to a sleep story
You’re never too old for a bedtime story. Apps like Calm and Headspace will help you drift off to dreamland with a relaxing sleep meditation, story or song.
