Want to know the secret to living longer? It's a better night's sleep!

Sleeping less than six hours a night makes you 12% more likely to die prematurely than someone who sleeps up to eight hours. 

Tips For a Healthy Sleep

Keep a consistent sleep schedule

Aim to go to bed and get up at the same time every day - even on weekends!

When we wake up and go to sleep at the same time each day, the quality of our sleep can improve, and help us to feel more alert throughout the day.

Waking at the same time every day will actually help you to sleep better at night too.

Set a bed time

Your bedtime should be early enough for you to get 7 hours of sleep.

Pro tip! Waking up early in the morning has been linked to better moods and higher productivity.

Photo by Brandi Redd on Unsplash

Don't go to bed unless you are sleepy

Don't watch television in bed or use your mobile devices before sleeping. These can throw off your body’s natural ability to sleep.

Turn off all electronics at least half an hour before lights out. In the day’s final hour, let calmness surround you.

Don't toss and turn

If you don't fall asleep after 20 minutes, get up and read or do another activity that relaxes you - and then try to sleep again.

Photo by Stella Tzertzeveli on Unsplash


If you don't fall asleep after 20 minutes, you should:

eat a snack

call a friend

do a relaxing activity

drink coffee

How To Establish a Bedtime Routine

Photo by Jonathan Fink on Unsplash

Routine is important - here are some tips to help you fall asleep every night:

  • Switch off your electronic devices

  • Do a simple relaxation exercise or meditation before bed

  • Read

  • Listen to music

  • Bring your temperature down (open a window or have a cool shower 15 – 30 minutes before bed)


Important parts of a bedtime routine include:

cool room

turn off electronics

all of these answers



Now that you've reviewed these tips, try it tonight! Better sleep is the key to overall health and living longer.


Your feedback matters to us.

This Byte helped me better understand the topic.

I feel confident that I can apply what I learned.

I would recommend this Byte.

Connect with Rumie learners

Browse more content and join a supportive community!

- Discord Member

This Byte has been authored by


Stephanie Lachine

Steph's on the scene!


Karen Loebach Smith

HR Generalist


Sonya Skillings

HR Services Partner