Do you wish you had a set nap time during the day like babies/toddlers?

IS YOUR SLEEP EFFECTING YOUR HEALTH?

Approximately 1/3 of American adults do not get enough sleep. The American Academy of Sleep Medicine and the Sleep Research Society recommends that adults aged 18-60 years sleep at least 7-9 hours each night to promote optimal health and well-being.

Sleeping less than 7 hours per day can increase your risk of developing chronic conditions such as obesity, diabetes, high blood pressure, heart disease, stroke, frequent mental distress, and causes increased inflammation in the body.

HOW IS YOUR SLEEP QUALITY?

1. Do you fall asleep within 30 minutes?

2. Do you sleep through the night?

3. Are you able to sleep 7-9 hours per night?

4. Are you able to fall back asleep within 20 minutes if you do wake up?

5. Do you feel rested, restored, and energized upon waking up in the morning?

IMPROVE YOUR SLEEP

• Do not scroll social media or watch the news before bed.

• Get sun exposure in the morning to reset your circadian rhythm.

• Limit your screen time before bed or get blue light blocking glasses.

• Limit the bright lights in your home before bed.

• Create a relaxing bedtime routine. Put your phone on focus mode, take a bath or self care and relax. Your brain will recognize the pattern and prepare you for sleep.

• Go to bed at the same time every evening allowing 7-9 hours of sleep. (set an alarm!!!)

• Eat 2-3 hours before going to bed.

• Limit caffeine

• Avoid alcohol

• Transform your bedroom into a dark, quiet, cool oasis. An optimal temperature is usually in the mid-low 60's.