Some lucky people seem to be aging backwards, like actor Paul Rudd. We’ve been watching him on screen for decades, and he seems to defy time. So what’s his secret? He says routine is key when it comes to good health, and along with eating healthy and being active, he recently revealed that the “most important” part of his routine is sleep.
We want to get in on this good quality sleep, too, but it’s not always easy to fall and stay asleep. These tips from sleep experts can help.
- Have a consistent sleep schedule - This is the first step for quality sleep, according to sleep expert Nicole Eichelberger. By going to bed and waking up at the same time every day, we train our bodies to follow the routine, leading to falling asleep faster and getting more restful sleep. So stick to the same time for going to sleep and waking up, even on the weekends.
- Spend a screen-free hour - Turning off your tech for an hour before bed can significantly improve sleep quality. That time lets your body and mind unwind and keeps you from the blue light exposure from screens that can interfere with the production of melatonin, which regulates our sleep-wake cycle.
- Exercise - Being physically active during the day helps us use energy, plus it promotes deeper and more restful sleep. Regular exercise also helps reset our internal clocks, making it easier to fall and stay asleep.
- Check your posture - James Leinhardt, a sleep posture expert, points out that the position you sleep in can affect the quality of your sleep. He says the position that puts the least tension on the spine and helps you wake up rested is lying on your side with a pillow between the knees and ankles.
- Consider the surface you sleep on - Your pillow and mattress need to be supportive and if you’re using your arm under your pillow, yours may not offer enough support.
- Switch off - Sleep expert Abdullah Boulad says identifying your stressors before bed can help you rest. Separate the things you can handle now from what can be handled later and what’s out of your control. Then try to focus on what you can deal with now and put the rest aside until later.
- Relax - Whether it’s taking a walk, soaking in the tub, or doing some meditation, find the things that help you slow down and unwind and make them part of your bedtime routine.
Source: Metro
Photo: Getty Images