Good sleep is the foundation of a healthy lifestyle. It helps us be productive and energetic while regulating our mood and appetite. However, regularly getting good sleep is much easier said than done. While there are many causes of poor sleep, some small tweaks can help us fix our sleep schedule and reclaim those precious Z’s.

sleep more

Here is a look at the CDC’s recommended amount of sleep for you and your kids.

  • Preschool 3-5 years: 10-13 hours (including naps)
  • School Age 6-12 years: 9-12 hours (including naps)
  • Teen 13-18 years: 8-10 hours (including naps)
  • Adult: 7 or more hours per night

Below are four easy, yet effective lifestyle tweaks that can have you waking up feeling refreshed every morning.

phone notifications

1) Limit Screen Time Before Bed

Blue light waves given off by phones, TVs and tablets trick your brain into blocking the natural production of melatonin. This is your brain’s internal sleep aid that kicks-in as the sun goes down.

Studies show that overexposure to blue light prevents us from entering the deep stage of sleep known as REM. Kids are especially sensitive to blue light waves.

The fact is, when downtime involves screen time, our brains aren’t able to prep for a good night’s sleep. Our recommendation? Try eliminating TVs and tablets from the bedroom to put this tip into practice.

2) Set A Pre-Sleep Routine

Make your pre-bed ritual a quiet, relaxing time. Avoid devices with screens — including TVs. Establish and stick to a consistent bedtime, even on the weekends.

What can you do to wind down? Read a book or magazine, work on a puzzle or do a small task like tidying-up your room. Anything that doesn’t involve screens or stimulating your mind.

3) Avoid Large Meals, Caffeine & Excess Fluids

Late night snacking isn’t great for getting a good night’s sleep. When digesting food, the body is disrupted from establishing its pre-sleep rhythm.

Drinking water too close to bedtime can also disrupt sleep, so try not to drink anything within an hour of bedtime. No more 3:00 AM potty breaks!

bike ride

4) Get Some Exercise

Getting enough exercise isn’t always easy — especially in the winter months. However, it is important in helping you get good sleep! If you’re having trouble falling asleep, try squeezing in a little more exercise into your daily routine. 

Consistency is King

So much of our health and well-being depends on getting the recommended amount of sleep each night. Truth is, adding more sleep — and more consistent sleep — pays off in so many ways. It’s important to your health. Give it priority!  Start with these small tips tonight. Soon, you’ll be waking up feeling refreshed and ready to tackle the day.

To discover the power of more healthy habits from Shape Your Future, visit this blog post that discusses water, physical activity and nutrition.

To find more healthy tips on how to make the healthy choice the easy choice, visit ShapeYourFutureOK.com.