CALS Wellness Committee tip: Healthy habits help you get the sleep you need

Shared from the UW September Workplace Well-being Newsletter:

Healthy Habits Help You Get the Sleep You Need

If you feel tired during the day, chances are, you didn’t get enough sleep the night before. Experts recommend seven to nine hours of sleep for most adults. Not getting enough shut-eye can have a big impact on the way you feel every day—as well as your health.

Too Little Sleep Takes a Toll
Skimping on sleep too much can:

  • Damage your nervous and immune systems
  • Impair memory
  • Affect physical performance
  • Increase your risk for accidents and injuries

Long-term sleep deprivation can lead to mood swings, hallucinations, and chronic disorders such as heart disease.

Positive Bedtime Habits Enhance Sleep
Sleep is not only about quantity. Quality counts, too. Try these tips to improve your slumber:

  • Go to bed and wake up at the same time every day—even on weekends.
  • Aim for 30 minutes of moderate exercise most days. However, try not to exercise too soon before going to bed.
  • Avoid caffeine, alcohol, and nicotine before bedtime. These substances can disrupt your sleep cycle.
  • Set up a regular bedtime routine, such as taking a warm bath, listening to music, or reading.
  • Designate your bedroom a “sleep-only” zone. Avoid watching television or doing work in your bedroom.
  • If you have trouble falling asleep, get up and read until you feel tired.

For many people, following these guidelines can help them feel rested the next day. But if you still feel fatigued, talk with your doctor or a sleep specialist. You may have an underlying sleep disorder.