When it comes to sound sleep, darkness is your friend.
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Falling asleep with a light on or while watching TV is not a good idea, especially if you’re a female. Studies show that sleeping with the lights on leads to weight gain in women, according to JAMA Internal Medicine.
The study assessed a group of women who slept in rooms with artificial light over a five-year period. The women each gained about 11 pounds, were more at risk for being overweight or obese and had a BMI increase of at least 10%, as compared to those who slept in darkness.
Poor sleeping habits and sleep deprivation can lead to serious health consequences including obesity, high blood pressure, heart problems and chronic disease risk — and has been identified as a public health epidemic by the U.S. Centers for Disease Control and Prevention.
Sleep regulates everything from your metabolism to psychological functioning. The problem is most people underestimate how much sleep they need to maintain a healthy lifestyle. The amount of sleep you should get depends on age, according to health experts, with most adults needing seven to nine hours of sleep and school-age children requiring nine to 11 hours.
Here are 10 tips for getting a good night’s rest:
1. Sleep in the dark — Turn off lights, TVs and electronic devices and move alarm clocks and electrical devices as far away from your bed as possible, at least 3 feet.
2. Keep bedroom temperature no higher than 70 degrees F — The optimal room temperature for sleep is between 60 to 68 degrees F.
3. Save your bed for sleeping — Avoid watching TV or working in bed.
4. Be consistent on bedtime — Aim for a time between 9 p.m. and 10 p.m., since your body recharges and dumps toxins between the hours of 11 p.m. and 1 a.m.
5. Choose a favorite, relaxing pre-bedtime routine — This could include aromatherapy, meditation, a hot bath or shower, listening to relaxing music, journaling or reading something spiritual or uplifting.
6. Avoid sleep disruptors — Quit eating at least three hours before bedtime and avoid fluids two hours before going to bed. Other sleep disruptors include alcohol, caffeine and some prescription drugs.
7. Consider separate bedrooms — Sleeping with a partner who snores or is restless can be difficult and can interrupt your sleep.
8. Designate a separate sleeping area for pets — If the pets snoozing in your bed are keeping you awake, create a “pets only” sleeping area in another room.
9. Go to the bathroom right before bedtime.
10. Wear an eye mask.
Creating and following good sleeping habits will enhance your and your loved ones’ health and productivity, so encourage your family to “turn off the lights.”