Sleep. Too often, it’s hard to come by. In fact, ten percent of Americans suffer from chronic insomnia for which they seek medical help.
Here are three strategies to encourage a restful night.
1. Exercise. In one study of sleeping habits conducted at Oregon State University, adults who exercised moderately for 150 minutes per week reported a 65 percent improvement in sleep quality. But remember to schedule your physical activity early in the day to get the optimal energy/sleep boost. Some people find that exercising within five hours of bedtime can bring on insomnia.
2. Cut down on caffeine and sugar. Limiting your intake will bring 24-hour benefits. A cup of coffee or two a day provides a burst of energy, but too much caffeine, or caffeine too late in the day, can make you restless and anxious—and keep you from sleeping. Sugar may bring a quick buzz, but it’s also a cause of daytime fatigue and nighttime insomnia.
3. Follow the sun. The National Sleep Foundation recommends getting outside for some morning sun for energy and to prepare for a productive day.