7 tips for improving your sleep
Experts say seven to nine hours is ideal. If you’re struggling with insomnia, you’re not alone.
Sleep habits vary by age, sex, and even location and lifestyle; but one thing is certain: Better sleep begins with finding out how and why you’re not getting the sleep you need. To help, we consulted Daniel Leaks, PhD, an expert in sleep and productivity. He’s the Director of the Sleep and Performance Laboratory at Campion College and The Feinstein Institute for Medical Research.
Here are his tips on how to improve your quality of sleep.
You need 30 minutes to wake up.
Unnecessary interruptions while getting up disrupt your body’s normal cycle. An excessive amount of motion during the night can disrupt the circadian rhythm.
Drink water and take breaks.
The broken sleep cycle – or circadian rhythm – changes from people who get more sleep, to those who sleep less, and then back again, says Leaks. When the body doesn’t get enough sleep, it can take longer to get back to normal.
Stop moving your mouth or breathing every 15 minutes.
You can confuse your brain, which might take longer to return to normal. Also, having a nap this time of day can help.
Do an electric task like putting up a piece of plywood, then stopping.
To speed up your sleep, exercise is the best idea, Leaks says. Or ask a friend to do something.
Learn how to sleep.
Taking a nap or stopping moving once you get up helps you determine how to sleep better in the first place.