Learn the Top 5 Steps to Better Sleep Health

Health Minute

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Getting enough sleep is important to your mood, for having enough energy for your daily activities and for your overall health. 

A chronic lack of sleep can put you at risk of obesity, diabetes, cardiovascular disease and infections, according to the National Institutes of HealthOff Site Icon (NIH).

The NIH also recommends the following five tips for getting a good night’s sleep and having overall better sleep health:

  • Avoid certain things before bedtime: Drinking alcohol, drinking things with caffeine in them, ingesting nicotine, eating large meals and simply drinking too many fluids shortly before going to bed all can keep you from getting a good night’s sleep. 
  • Create a good sleeping environment: Sometimes getting good sleep can be as easy as making your bedroom a better sleep environment. Start by keeping the temperature in your room on the cooler side and having a comfortable mattress. Getting rid of anything in your bedroom that might distract you – such as a TV, computer, or cell phone – can also promote good sleep. Also, making sure your bedroom is dark and quiet will help you get the best-possible sleep.
  • Exercise and take naps, but not right before you try to sleep: Exercising for at least 30 minutes most days can be very helpful to sleeping, but it’s important to not exercise too close to when you’re going to try to go to bed. Allow at least two to three hours between the time you finish exercising and when you’re ready to sleep. While naps can help make up for lost nighttime sleep, taking a nap too late in the afternoon can make it hard to fall asleep at night. Make sure your naps end no later than 3 p.m. to ensure you still get a good night’s sleep.
  • Stick to a sleep schedule: Even if your daily schedule varies, going to bed and waking up at the same time every day will help create a healthy sleep pattern. Sleeping in on the weekend, for example, won’t help you catch up on enough sleep that is worth changing your sleep schedule. Catching a few extra hours on weekend mornings will only make it harder to get up during the work week.
  • Take time to relax before bed: Give yourself some time to unwind. Making sure to build some time into your day to settle down can help you better transition from a busy day to a peaceful night’s sleep. Find what works best for you, for example, reading a good book, listening to relaxing music or taking a hot bath all can be good parts of a relaxing bedtime routine.

Whether you’re having trouble sleeping or not, following these steps to healthy sleep can help you feel more well-rested, in a better mood and can improve your overall health.

For more information about healthy sleep, talk with your doctor, or find a physician.

It's easy to get the care you need.

See a Premier Physician Network provider near you.