Experts share tips for building better sleep habits.
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Adequate sleep is essential for mental and emotional health.
Getting enough sleep also improves mood and helps you feel more resilient against stress.
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Here are some of the biggest sleepmistakes you might be makingand expert tips for what to do instead.
Make an effort to minimize exposure to bright lights and electronics within a half-hour of going to bed.
If blackout shades arent an option, wear an eye mask to prevent light from disrupting your sleep.
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You crank up the heat
Temperatureis another big factor insleep quality.
According to research, the ideal sleep temperature is 65 to 68 degrees Fahrenheit.
If youre unable to control the temperature in your bedroom, try using a fan or invest incooling sheets.
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The content youre consuming can also trigger thoughts that make it hard to relax.
The one exception: sex.
Totally fine to keep getting busy in your bed.
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Keep doing what youre doing.
The ideal amount is zero.
Ask yourself if what youre looking to get from the alcohol is the ritual or the tasteor both.
Dr. Harris says, Eating heavy meals or snacks close to bedtime can cause indigestion, which disrupts sleep.
Eat more of what you need during the day rather than trying to save up calories for the evening.
Besidesyou need to fuel your brain and body during the day when youre doing the bulk of your activities.
Its also best to switch to decaffeinated beverages at least after 2 p.m., if not noon.
Dr. Broderick says this is especially important if you struggle with sleep during the week.
Keep the bedroom cool, dark, and quiet, and limit distractions and electronic use.
