With our fast-paced, high-demand lifestyles, many Americans are not getting enough sleep. This is a problem because research shows that a lack of sleep may increase your risk of obesity, depression, anxiety, breast cancer, cardiovascular disease, high blood sugar levels, and memory loss.
When you get a good night’s sleep your body has sufficient time to rejuvenate and repair itself. Adults need between seven and nine hours of quality sleep per night for optimal healthy. Children and teenagers require even more.
If you are having trouble getting enough sleep, try these healthy sleep habits:
Follow a regular sleep schedule by going to bed and waking at the same time each day
Relax your muscles and your mind before bed (stretch, do deep breathing exercises, or take a warm bath)
Avoid foods high in sugar and carbohydrates, like popcorn, chips and crackers, in the evening hours
Reduce or eliminate caffeine
Eat a balanced bedtime snack such as berries and cream or apple slices with almond butter
Turn off the TV and computer and darken your bedroom with heavy drapes