A regular sleep schedule is as important as a balanced diet and exercise.
Everyone has an internal body clock that controls when you feel awake and determines when it’s time to sleep. The clock is regulated by light, darkness and sleep schedules. During sleep, the brain removes toxins. Your immune system and blood vessels also use sleep as the time to make repairs.
Some people believe the older you get, the less sleep you need. But doctors say adults should sleep 7 to 9 hours every night. If you are not hitting that target, keep trying. Not getting enough sleep can raise your risk for health issues, such as heart disease, high blood pressure, obesity or stroke.
Tips for a better night’s sleep
If you find it hard to get enough sleep, try changing your routine:
- Be active every day, but avoid exercise near bedtime.
- Get at least 30 minutes of sunlight daily.
- Control your intake of caffeine and avoid nicotine.
- Don’t overeat or drink alcohol before going to bed.
- Put away your electronics and turn off your television when you are in bed.
- Reduce distractions in your bedroom, such as bright lights or disturbing sounds.
- Don’t lie in bed if you’re not sleepy. Do something else and then return to bed when you feel tired.
Sleep is a necessity, not a luxury, because it helps to regenerate your body and brain. Do your best to sleep enough and have a regular sleep schedule. And if you have sleep apnea or insomnia, consult a health specialist.
