World Sleep Day
How are your sleep habits? Are you waking up feeling rested, or are you having trouble sleeping? It’s normal to have trouble sleeping when you’re stressed, and with the pandemic it’s completely understandable. Andrew Holmes, Senior of Cardiopulmonary and QCH’s resident sandman, is here to help you get the sleep you need to feel rested and ready to tackle your day.
“Sleep directly impacts our physical, emotional, and mental health. It’s as important s the water we drink and the food we eat. it’s responsible for maintaining a healthy immune system and managing stress - and in the middle of a pandemic, we need a healthy immune system,” says Holmes.
Here are his tips for a healthy sleep below:
Get the recommended hours of sleep each night of 7-9 hours
Stick to a sleep schedule by keeping the same bed time and wake up time daily
On weekends, try to stick to the same schedule you have during the week
Limit the amount of caffeine you consume on a day to day basis - so switch to decaf after 2 pm
Limit your intake before bed if you want a good night’s sleep: “While alcohol may help you fall asleep, it will disturb your sleep throughout the night.”
Exercise is a critical piece to overall heath and it will help you fall asleep when it’s time for bed
Don’t eat too close to bedtime: keep a 2-3 hour window between eating and sleeping
Your bedroom is your sleep sanctuary - making sure it’s cool, dark, and quiet will help you sleep better
Your mattress should be changed every 7-8 years: “If your partner rolls over and you end up bouncing for several minutes, it’s probably time to change your mattress!”
Napping: your naps should be either 20-30 minutes or a full 90 minutes - which is the length of a full sleep cycle