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.
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.
If you don't fall asleep after 20 minutes, you should:
How To Establish a Bedtime Routine
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
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:
Now that you've reviewed these tips, try it tonight! Better sleep is the key to overall health and living longer.