Checklist for Better Sleep: 10 Things You Can Do Tonight

The quality of your sleep affects your day in profound ways—it can inspire or sap creativity, flexibility, energy and mood. It can also make us feel as if we can take on the world or are unable to perform the simplest tasks. If you’re having a “down” day, there’s a good chance you didn’t sleep well the night before. Some things can’t be controlled, which is even more reason to control the things you can. These 10 tips are considered basic sleep hygiene, an odd term defined as “habits and practices that are conducive to sleeping well on a regular basis.” Are you practicing these sleep basics? Be consistent. Try to go to bed and wake up at about the same time every day, including weekends and vacations. Aim for seven-plus hours. If you’re still lying there after 20 minutes, get up. Worrying about not sleeping can trigger a vicious cycle. Control your environment. Quiet and darkness are critical for sound sleep. Use blackout curtains, eye shades, ear plugs, fans, white noise or whatever works to control external stimuli. Keep the room at a comfortable 65 degrees. Sound chilly? Read about the science of sleep temperature. Power down. Turn off [...]