5 Tips for a Good Sleep

Healthy sleep habits can make a big difference in your quality of life.Research shows that poor sleep has immediate negative effects on your hormones, exercise performance and brain function.


Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night and adversely affect your mood, brain and heart health, immune system, creativity, vitality, and weight. But by experimenting with the following tips to find the ones that work best for you, you can enjoy better sleep at night, improve your mental and physical health, and improve how you think and feel during the day.

1. Stick to the same bedtime every evening. In the long run, this will help your body prepare for sleep at that time.
2. No coffee after 2 pm. Just don’t – and remember that it takes time for caffeine to leave your body.
3. Limit your alcohol intake to three hours before bedtime. While booze might make you woozy, it worsens quality of sleep.

4. Limit exercise in the four hours before bedtime. Physical activity can make you wound up and make it difficult to go to sleep for several hours afterwards.
5. Get 15 minutes of sunlight every day. This is good for your circadian rhythm (your “body clock”).

Bedtime rituals to help you relax

Create a “toolbox” of relaxing bedtime rituals to help you unwind before sleep. For example:

• Read a book or magazine by a soft light
• Take a warm bath
• Listen to soft music
• Do some easy stretches
• Wind down with a favorite hobby
• Listen to books on tape
• Make simple preparations for the next day
• Dim the lights in the hours leading up to bed

Nighttime snacks help you sleep

For some people, a light snack before bed can help promote sleep. For others, eating before bed can lead to indigestion and make sleeping more difficult. If you need a bedtime snack, try:

• Half a turkey sandwich
• A small bowl of whole-grain, low-sugar cereal
• Milk or yogurt
• A banana