The 5 Habits of Healthy Sleepers

Make 2020 your healthiest year yet. All month long we’ll be sharing healthy routines from Carbon Health so you can kick off the new year healthy and happy. This week is all about solutions for more satisfying snooze session. According to the National Blood Heart, Lung, and Blood Institute (NHLBI), getting enough quality sleep “can help protect your mental health, physical health, quality of life, and safety,” so here are some simple strategies to make each night’s sleep count.

Take a Tech Break.

Try charging your devices across the room so you’re not tempted to check your notifications in the middle of the night. The NHLBI recommends avoiding screen time for at least an hour before bedtime, as artificial light may signal the brain that it’s time to be awake.

Relax and Decompress.

Pick your pleasure — it could be reading a book, catching up on your podcasts, listening to relaxing music, meditating, or taking a hot bath — as long as it’s relaxing for you. The drop in body temperature after getting out of the bath may help you feel sleepy, while helping you relax and slow down.

Snooze and Sip.

It’s as simple as keeping a glass of water within arm’s reach on your nightstand. If you force yourself to get yourself out of bed and walk to the kitchen in a zombie-like state, it can often make it more difficult to fall back into your regular sleep cycle. When you’re sick and rest is critical, make sure to drink plenty of fluids throughout the day which helps loosen up the mucus in your nose and head.

Rest Up.

The Centers for Disease Control & Prevention (CDC) recommends that all adults over the age of 18 get 7–8 hours of sleep per night. Getting less than that has been “associated with greater likelihoods of obesity, high blood pressure, diabetes, coronary heart disease, stroke, frequent mental distress, and death.” If you’re a parent, reference The American Academy of Sleep Medicine’s (AASM) recommendations for hours of sleep by age group:

Cut out Caffeine after 4pm.

Caffeine along with nicotine are stimulants, and can interfere with sleep. The stimulant effects of your favorite caffeinated beverage won’t usually be a problem if it’s consumed well before bedtime (the NHLBI notes that the effects of caffeine can last as long as 8 hours). So, cutting out that afternoon cup is probably not a bad idea. Be sure to speak with your doctor about any ongoing issues with your sleep and changes to your normal routines.

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