September 20, 2017 | 7:34 PM
by Courtesy of Brandpoint
Use a bedtime calculator that can help you generate a customised sleep plan.
If you’re reading this, there’s a good chance you’re not getting enough sleep. You could probably use a nap, and you’re not alone. It’s important for you to get the sleep you need. No matter the age, children and adults report improved alertness, energy, mood and well-being when enjoying healthy, consistent sleep. However, with different sleep needs for each family member, making sure that everyone gets the sleep they need can be a real challenge. Therefore, families should make it a priority to adopt routines that fit each individual’s unique lifestyle and sleep needs. Whatever your situation, these four tips can help you and your family get on a consistent sleep schedule, sleep better, and in the process, lead healthier lives.
1 Use a bedtime calculator
Use a bedtime calculator that can help you generate a customised sleep plan. The calculator will tell you what time you need to go to bed to get an adequate amount of sleep. This personalised calculation can help you and your loved ones keep a schedule that allows everyone to get the sleep they need.
2 Limit your screen time
It may be tempting to watch television and scroll through apps until you fall asleep, but this is one of the worst bedtime habits. The blue light emitted from phones, tablets, and laptops resets your circadian clock and “tricks” your brain into thinking it’s time to be awake. Late-night screen time is one of the most common sleep hygiene violations, and a new study links binge-watching in young adults with poorer sleep quality, more fatigue and increased insomnia. To promote responsible screen time, the American Academy of Sleep Medicine recommends setting an episode or time limit each night, using one of the apps for your computer, tablet, and smartphone that filters out blue light, avoiding use of mobile devices while in bed; and turning off all screens at least a half-hour before your bedtime.
3 Implement a relaxing routine before bed
Studies have shown that children sleep better when they have a bedtime routine. Parents should develop a consistent, nightly routine that includes relaxing, calming activities, like reading a story before bed. Whatever your age, it’s important to turn off your computer or television at least 30 minutes before going to bed. Prepare to go to sleep by doing something relaxing, whether it’s reading, writing in a journal or taking a warm bath.
4 Add daily exercise to the routine
Many people lead busy lives that are mentally tiring but consist of little to no physical activity. This can be a recipe for a poor night’s sleep. Contrary to what you may believe, you don’t have to do an exhausting workout to sleep better. Even small amounts of routine physical activity may improve your sleep and overall well-being. Getting enough sleep isn’t just a matter of feeling well rested and alert; it’s a necessary component of good health. Sleeping six hours or less per night increases the risk of a stroke, coronary heart disease, diabetes, and obesity.