Getting better sleep: Tips from our friends at Cerner

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Sleep Health

Sleep is seriously underrated!


Sometimes it feels like a passive activity that you get to when you have time. But like other positive lifestyle choices, it’s important to stay on top of sleep to make sure you start each day off on the right foot. Sleeping well can help support your physical and emotional well-being. Unfortunately, sleep doesn’t come easy for many people. 

Consider using the tips below to help improve your sleep.


Establish a sleep schedule

Humans thrive on routine, so consistency is key when it comes to improving sleep. For starters, choose a time when you want to start getting ready for bed and a time when you will go to sleep. Next, choose a time when you want to wake up each morning. Make sure that your sleep and wake-up times allow you to get 7-9 hours of sleep per night, which is the recommended amount of sleep for most adults. Sticking to your chosen routine each day, even on the weekends, can help improve your sleep.

Make healthy lifestyle choices

Engaging in healthy behaviors each day can also improve sleep. For example, eating a balanced diet, exercising regularly, and avoiding alcohol and drug use can help. Just make sure you don’t exercise or eat your meals close to bedtime. Those activities can make you feel restless and keep you awake. If you use tobacco or consume caffeine, try to limit your use and avoid using them close to bedtime.

It’s also important to avoid daytime napping. Napping partially satisfies your sleep needs, but it can also weaken your sleep cycle at night. If napping is needed, nap mindfully for about 30 minutes.

Create a comfortable sleep environment

It’s important to create a sleep environment that is relaxing and comfortable. Keep the lighting dim and the bedroom temperature below 75 degrees. Excessive heat and light can trigger sleep interruptions. Avoid stimulating activities in the bedroom that can keep you awake at night, such as using a smart phone or watching TV. Do not plan activities, or work while in bed. Listening to calm music, meditating, or engaging in other relaxing activities can also promote sleep and help you wind down at night.

Improving sleep can take some time. Your body and brain need time to adjust to the changes you’re making, so start slowly and gradually work them into your daily routine. Give the tips above a try to  improve your sleep this month. 


Source: Sleep.org, SleepFoundation.org

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