Get your best sleep

It can be difficult to get good sleep in our fast-paced world. But following a healthy sleep pattern can improve your quality of life, the National Sleep Foundation says. Here are the foundation’s 10 tips for getting a good night’s sleep.

1. Go to bed and wake up at the same time every day – even on weekends. This’ll help regulate your body’s internal clock.
2. Try to relax before bedtime. Avoid activities that excite or stress you out.
3. Know that napping during the day can affect your ability to sleep well at night.
4. Exercise regularly.
5. Keep your bedroom cool – ideally between 60° F and 67° F – and free from excessive noise and distracting light.
6. If your mattress is more than eight years old, think about replacing it
7. To help keep your body clock balanced, avoid bright lights in the evening and get plenty of sunlight in the morning.
8. Don’t use alcohol, cigarettes and heavy meals before bed.
9. Do something calming in the hour before bed, such as reading. Avoid using electronic devices – the bright light can stimulate your brain and keep you awake.
10. Keep work materials, computers and TVs out of the bedroom.