Create a consistent wake-up schedule, don’t nap too long, and follow the ‘20-minute toss-and-turn rule’ when you can’t sleep Sleep is supposed to be restful and restorative. But for some people, it’s more like a nightly challenge and frustration. If lack of sleep rules your nights, it can mess with your days. You may feel sluggish, groggy, and more than a little bit irritable. Good sleep is important for far more reasons, too. Research shows that not getting enough of it can have major effects on your health, including memory problems, weight gain, and a greater likelihood of car accidents. Napping too long or too often can negatively affect your sleep patterns, so practice smart catnapping habits. Nap only earlier, like before 3 p.m., for no more than 20 minutes. “When you nap for an hour or longer, you risk getting into the deeper stages of sleep and then waking up with sleep inertia, “Sleep hygiene” is a term that refers to your nighttime routine and the things you do to ready yourself for a good night’s sleep, like winding down early and calming your mind. “It’s healthy to stop what you’re doing a couple of hours before bedtime to take time to wind down,” Dr. Foldvary-Schaefer shares. “That might be having caffeine-free tea, running a hot bath, getting into your favorite pajamas, or quietly reading a book Your body’s internal clock, known as your circadian rhythm, lets you know when it’s time to go to bed. “It’s also important for letting your brain know when it’s time to sleep versus staying awake To help regulate your circadian rhythm, make sure you get plenty of bright light or sunshine during the daytime. This will not only help you sleep at night, but it can also give you more energy throughout the day.
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Sunday, March 23, 2025