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7 Proven ways for getting and maintaining a good night’s sleep

Woman Sleeping

A good night’s sleep is all about getting sleep and staying asleep. It is essential to our health.

As we say our goodbyes to summer vacation and hello to the school year, the realization that our sleep schedule may have gone a bit haywire starts to sink in. Setting good sleeping habits helps us function better physically, emotionally, and metabolically.

Improve your overall health and prioritize sleep with these tips and fast facts — because maintaining healthy sleeping habits is important year-round, not just when school is back in session.

Set a bedtime and a wake-up time

Don’t hit that snooze button. Setting and maintaining good sleeping habits is an act of self-care for both you and your family. Having a consistent wake-up time and bedtime (and naptime for your little ones who aren’t in school yet) routine helps keep your body clock in a regular pattern and aids in helping the body get ready for the day, or wind down and get ready for sleep. Bed and wake-up times should be within 1-2 hours of each other every day.

Make sure you’re getting enough sleep

Sleep deprivation can have a huge impact on your overall health. Help keep in good health with a restful night's sleep — at least 7 hours every night. Additional exercise and nutrition do not make up for lack of sleep.

Don’t overdo it with naps

Taking short power naps is a great way to regain energy during the day. But napping too often and for long periods of time can throw off sleeping schedules worsening insomnia or poor sleep quality. Try keeping naps short and limited to the early afternoon.

Keep your room cool

Lowering the thermostat before bed may help with temperature regulation and signal the body that it’s time to sleep. It is recommended that you set their bedroom temperature between 60- and 67-degrees Fahrenheit for optimal sleep.

Maintain a healthy circadian rhythm

This means getting exposed to sunlight in the morning and throughout the day and avoiding bright lights such as iPads, tablets, and cell phones in the evening. Circadian rhythms are 24-hour cycles that are part of the body’s internal clock. Keeping them in check makes for a better night's sleep.

Avoid eating and drinking before bed

Indulging in large meals, caffeine, and alcohol before bed may negatively affect sleep quality. Drinking liquids before bed could also lead to excessive urination during the night, increasing your chances of waking up and disrupting your sleep cycle.

Stay physically active

Did you know that exercising regularly is one of the best ways to improve your sleep? Being physically active during the day can help you fall asleep more easily at night. The only caveat — don’t do it too late in the day or right before bed.