According to the National Sleep Foundation, more than 60 percent of adults experience a sleep problem several times per week. The psychological community has been saying for years that chronic sleep deprivation is one of the most significant and overlooked public health problems in the U.S. Did you know that poor sleep patterns impact memory, concentration, judgment, mood, metabolism and levels of stress hormones in the body? Additionally, insufficient sleep has been linked to increased risk of car crashes, poor work performance, heightened risk of high blood pressure, heart disease, stroke, diabetes, obesity and depression. People who chronically fail to get enough sleep may actually be cutting their lives short.
The following steps can help you to increase your nightly shut-eye and possibly extend your life:
• Strive for 8 hours of sleep per night.
• Develop a consistent bedtime routine that helps prepare your body for sleep.
• Go to bed at the same time each night and get up at the same time each morning.
• Avoid caffeine consumption after 2 p.m.
• Don’t drink alcohol within three hours of bedtime.
• Avoid heavy meals close to bedtime.
• Don’t go to bed thirsty.
• Exercise regularly, but preferably not within 3-4 hours of going to sleep.
• Cease using electronic devices 1-2 hours before bedtime.
• Get plenty of sunlight exposure in the outdoors.
• Don’t watch TV in bed.
• Keep your bedroom cool and dark
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