By Everything Lifestyle Staff

restful nights

Six Tips for Healthier Sleep

Mar 4, 2025 | 3:20 PM

Endless nights of poor sleep take a toll on your health. If you don’t rest and recharge, you are irritable, have less energy and show poor judgment.

Long-term sleep problems are linked to a greater risk of high blood pressure, heart attack and stroke. About 50 per cent of adults report occasional insomnia, and 20 per cent have chronic sleep troubles.

But adults aren’t the only ones whose health takes a hit with poor sleep. New research shows that adolescents who don’t sleep well have an increased risk of heart disease. Overweight adolescents also tend to suffer from poor sleep, suggesting a possible link between sleep patterns and weight issues.

It can be tempting to turn to medicines in the quest for better sleep, but consider these strategies instead:

1. Keep a diary for two weeks to spot patterns that affect your sleep. Record when you go to bed, how long it takes to fall asleep, how many times you wake up, and how you feel in the morning. Also note what you ate close to bedtime and your exercise.
2. Change unhealthy habits. Quit smoking and cut out caffeine, especially after 2:00 p.m. Exercise aerobically for at least 30 minutes daily, but not right before bedtime.
3. Unwind at day’s end. Give your body time to move from activity to a relaxed state conducive to sleep.
4. Establish a sleep schedule. Stick with it as much as possible, even on weekends. A regular routine keeps your body’s clock steady.
5. Turn on white noise. Soothing sound machines help block outside noises.
6. Don’t get up if you wake up. Lie in the dark and breathe deeply. However, if staying in bed awake stresses you, get up and do something calming in dim light until you feel drowsy again.

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