How Do I Get Quality Sleep

The recommended amount of sleep for a healthy adult is at least seven hours.

How do i get quality sleep. To get quality rest you ll want to improve your sleep hygiene different practices and habits that ensure you get the most our of your sleep such as setting a sleep schedule that works with your body s natural rhythms. Most people don t need more than eight hours in bed to achieve this goal. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. If you have trouble falling asleep try taking 1 to 2 milligrams of melatonin look for the sustained release tablets about two hours before bed.

To maintain a quality sleep cycle limit daytime napping to just 10 to 20 minutes. So be patient and focus on building an exercise habit that sticks. Part 1 practicing good sleep hygiene. Eliminate stressors and distractions and establish a comforting bedtime routine.

But even light exercise such as walking for just 10 minutes a day improves sleep quality. Daily sunlight or artificial bright light can improve sleep quality and duration especially if you have severe sleep issues or insomnia. It can take several months of regular activity before you experience the full sleep promoting effects. If you find that daytime naps make you less sleepy at bedtime avoid napping altogether.

Reduce blue light exposure in the evening exposure to. Sleep is so easy to take for granted and many of us do but science continues to show how important sleep is for a healthy mind and body.