Ten ways to get more sleep as an adult
Adults should always aim to get 7-9 hours of sleep, but for most of us, that doesn’t quite happen. We all know the dangers of sleep deprivation: weight gain, diabetes, lower immune system, slower reasoning, memory, and loss of focus. Yet somehow, we still seem to let our need for sleep take a backseat.
For some adults in our busy culture, sleep is becoming less and less of a priority. If this is you, try following these simple tips to start getting healthier sleep:
Keep a consistent bedtime and waketime. Even if you aren't working a typical job, doctors still recommend that you both wake up and go to sleep at the same times as usual (unless your usual is too late!). Bodies always function best on routine, and you will sleep best when you go to sleep within your natural sleep window, so try not to miss it!
Get some natural sunlight every day. Natural sunlight is better than artificial lights in terms of helping our bodies know that it’s daytime, and therefore making us sleepy when nighttime comes. Try to get outside every day! If you work from home, move your desk near a window so you can experience natural sunlight all day.
Exercise a little every day - You don’t have to take a 5-mile walk or lift weights everyday; just a walk around the neighborhood is usually good enough, or even chores like vacuuming or scrubbing the bathtub can contribute to a 20 minutes per day goal! For children, the World Health Organization specifically recommends at least 60 minutes of exercise a day. This can be as simple as playing hide & seek, making a fort, dancing, or kicking a ball, and it can easily be broken up into four 15-minute chunks. If you play with your kids, you’re getting the exercise, too!
Eat healthy. Dust off those old recipe books you've had laying around, or search online for creative and healthy ideas so that you can eat home-cooked meals more often. Teach your kids about healthy eating, and maybe even plant a garden if you have the time and space.
Write down your concerns/thoughts. Instead of letting your mind run wild at night, try writing in a journal. Write out a "worry list" or even a "to-do list,” if those are thoughts that keep you awake at night. It also helps to talk through your issues, or even share them on social media (to an extent). If you are having nightmares, here's what you need to know: new experiences are often what activates the part of our brain that creates dreams. By talking through our experiences, processing them, and making them seem less new, you can help prevent nightmares.
Don't neglect your social life. Life with a newborn, especially, can make you feel home-bound, but it is still so important to socialize regularly. Have people over to your house if you can’t get out to them and call, text, and video chat with family and friends often.
Limit screentime before bed. Many of us are on our electronic devices now more than ever because of social media, but make sure to avoid screentime 1-2 hours before bed. Dim lighting will help your melatonin levels rise, but the blue light that emits from screens can prevent that, making it harder to fall asleep. Likewise, if you wake up in the night, resist reaching for your phone.
Try taking a warm shower or bath before bed. Warm water can help your melatonin levels rise, which can help you go to sleep easier. When pregnant, a bath might help ease your aching muscles, too!
Take a short nap during the day. You don’t have to live in Europe to take a siesta mid-day! Short naps between 30-45 minutes can actually help promote night sleep when taken between 1-3pm.
Increase water intake. During pregnancy it is especially important to increase your fluid intake, but did you know that mid-afternoon crash (for any adult) can also be due to dehydration? Try carrying around a water bottle with you that you can refill and have close throughout the day!
If you are also having sleep issues because of your concerns about COVID, check out 10 Ways to Ease Your Coronavirus Anxiety for tips such as making sure you know the proper facts, not being afraid to ask for help, and refraining from blaming or shaming.
For pandemic information more focused on kids, see our article How to keep your child's routine during social distancing or How to keep your children active and healthy while in coronavirus isolation.
For more ideas on how to sleep better as an adult, check out our article on healthy sleep hygiene.
For pregnancy-specific sleep tips, click here.