5 Ways to Get Healthy Sleep

March 6, 2020
by Mankato Clinic

1: Start moving
Daily exercise improves symptoms of insomnia and sleep apnea and increases the amount of time you spend in REM sleep. If you tend to have sleep initiation insomnia, exercise should be in the morning.

2: Turn it off

Artificial light from cell phones, TVs and tablets suppresses melatonin. Put devices down at least two hours before bed so you don’t interfere with your body’s sleep rhythms.

3: Stick to your bedtime

Try to go to sleep and wake up at the same time every day. A consistent sleep-wake schedule will help optimize the quality of sleep. Even on days off, it’s important to stick to your routine.

 4: Check out your environment

Make sure you bedroom is dark enough, cold enough and comfortable enough for you. Invest in a fan or earplugs, keep your bedroom at a cooler temperature and make sure your bed leaves you feeling rested to help your body sleep.

5: Get enough sleep

Adults should allow for 8 hours of sleep in bed, teenagers need 8-10 hours and children need 9-12 hours of sleep. As a general rule, if your nighttime sleep is adequate a nap shouldn’t be required for most people.