In the United States, the average adult sleeps just 6.8 hours a night, which adds up to almost 2,500 hours a year. Despite spending a large part of our lives sleeping, many people do not prioritize their night’s rest like other daily activities.
Sleep is crucial for brain function and physical health. Quality sleep helps us stay alert, supports growth and recovery, and influences mood and nervous system regulation.
Not getting enough sleep can lead to an increased risk of certain chronic diseases such as heart disease, type 2 diabetes, and stroke. It can also alter metabolism, affect hormonal regulation, and weaken the immune system.
According to the American Academy of Sleep Medicine, adults should sleep 7 hours or more per night. However, more than a third of adults in the country and 38.4% in New York report sleeping less than 7 hours in a 24-hour period.
The recommended amount of sleep varies by age, with younger people requiring more hours than older adults. And because sleep is linked to learning and development, sleep deficiency can hinder information processing and concentration, both of which are particularly crucial for children and teens.
Sleep is often neglected when you are busy, but it is essential in helping you feel good. This is the perfect time to take charge of your sleep health. It’s not just about getting enough sleep, the quality of your sleep is just as important.
Consider the following tips to support your night’s rest and overall well-being:
– Maintain a relaxing and consistent nighttime routine:
Having a stable schedule is one of the most effective ways to improve sleep quality. Prioritizing going to sleep and waking up at the same time each day, including weekends, can promote stability and rest.
Your sleeping environment also plays an important role. Consider blackout curtains, sleep masks, earplugs, or a white noise machine to help minimize interruptions and create a relaxing space that supports good sleep.
Temperature also affects. Many people sleep best when they are between 60 and 67 degrees Fahrenheit, but this can vary person to person, so be sure to see what temperature is best for you.5
Also, limit digital screen time before bed. Exposure to light, especially blue light from digital devices, can suppress melatonin and interfere with natural drowsiness signals.
Try to turn off electronic devices at least 30 minutes before going to bed. A good option is to charge your cell phone away from your bed to avoid the temptation of using it late at night. This is more important than many realize since half of adults say they use screens in bed every day.
– Support better sleep with healthy daily habits:
Good sleep starts with what you do during the day. Eat a balanced diet as proper nutrition can help with serotonin production, which directly affects sleep. Consider including lean proteins, complex carbohydrates, and healthy fats in your diet.
It’s also important to limit caffeine in the afternoon and avoid alcohol before bed, as it can prevent you from sleeping soundly.
Staying physically active also contributes to more restful sleep; However, be sure not to exercise close to bedtime, as this can be stimulating and cause insomnia.
It is also important to manage daily stress. High stress levels can make it difficult to relax at bedtime, so incorporating calming practices like deep breathing, stretching, or a brief meditation can help calm your mind and prepare your body for rest.
– Strengthen your internal clock:
Your internal clock depends largely on light signals. Getting natural light in the morning, even for a few minutes, helps regulate wakefulness and can improve sleep quality at night. Spending time outside, sitting by a window, or using a phototherapy lamp during the darker months can help.
Some simple habits can reinforce your circadian rhythm: keeping a consistent schedule, doing relaxation exercises, and avoiding late-night snacks.
During seasonal changes, such as the start of daylight saving time, you can ease the transition by gradually adjusting your bedtime. Losing an hour of sleep can temporarily disrupt your internal clock, leaving many people feeling dizzy or low on energy as they adjust.
While this is normal, sleeping too much can further disrupt your sleep rhythm and make it harder to adapt to the new schedule. Get enough natural light in the morning to help your body adjust more smoothly.
– Make sleep a healthy habit for the whole family:
Sleep plays an essential role in growth, learning, and emotional well-being, especially for children and adolescents. Establishing healthy sleep habits as a family can make bedtime easier and everyone get a more restful night’s sleep.
Adults play an important role in forming good habits. When parents prioritize their own sleep and maintain stable routines, children are more likely to understand the value of rest.
Encourage older children and teens to maintain regular sleep schedules and take short breaks from devices at night to help support their sleep and overall well-being.
Sleep is key to improving health. Evaluate your habits and make changes to improve your night’s rest. Small steps towards better sleep can make a big difference so it’s never too late to start.
