Ready … Set … Snooze
Helpful habits for better sleep
Spring can bring rain showers, new flowers, and daylight saving time — the last of which can throw off your sleep schedule. But the right bedtime routine can help! By tweaking your nightly schedule in small ways, you can train your body to get better rest.
The benefits are well worth it: Over time, better sleep can reduce your risk for many oral and overall health issues, from stress-related teeth grinding to chronic illnesses such as heart disease and obesity.
Does your routine help you sleep? Review some common unhealthy habits below and compare each one to its healthier alternative.
Common unhealthy habits
-
Don’t go to bed at a set time.
-
Use streaming apps or social media in bed.
-
Take long naps in the afternoon.
-
Toss and turn thinking about tomorrow’s tasks.
-
Drink a cup of coffee as a nightcap.
-
Smoke a cigarette or have a cocktail to relax.
Healthy habits for a restful night
-
Train your body to rest by going to bed at the same time each night.
-
Remove screens from your bedroom to create a dark, relaxing atmosphere.
-
Limit naps to 20 minutes in the early afternoon. This gives you an energy boost without disrupting your evening rest.
-
If you can’t sleep after 20 minutes, get out of bed and complete a brief, screen-free task, like using a pencil and paper to plan tomorrow’s day.
-
Avoid caffeine after 2:00 p.m.
-
Abstain from tobacco two hours prior to bedtime and stop drinking alcohol at least four hours before. Both can reduce the quality and quantity of your sleep.
