8 questions to help you get better sleep

Are you getting as much shut-eye as you need to be at your best?

Not sure? Maybe it’s time to take a closer look at your sleep routine.

A quick quiz-zzz

To see how your slumber habits stack up, answer the following Yes or No questions.

  1. Do you get at least 7 hours of sleep each night? 
    Most adults require about 7 to 8 hours of shut-eye every night to feel rested. But that can vary — some people may need more.
  2. Do you go to bed and get up at about the same times each day?
    Sleep experts say that it’s best to stick to consistent sleep and wake times — even on weekends and vacations.
  3. Do you take short naps? 
    A quick snooze can give you a nice energy boost. But a long nap could interfere with quality sleep later that night. Try to fit in any naps before 3 p.m. — and don’t doze for more than an hour.
  4. Do you power-down screens before bedtime? 
    Blue light given off by many electronic screens — including TVs, tablets and cellphones — can disrupt sleep. Avoid using devices within one to two hours before you plan to drift off to dreamland.
  5. Do you get regular exercise?
    Moving more may help you sleep better. Aim for at least 30 minutes of moderate-intensity activity on most days.* Gentle movements, such as stretching and yoga, may help relax you. But don’t work out more vigorously than that within two to three hours of bedtime.
  6. Do you avoid or limit caffeine in the afternoon and evening? 
    It can take hours for the stimulating effects of caffeinated drinks, such as coffee, tea and soda, to wear off.
  7. Do you have a relaxing ritual that readies you for sleep?
    Soothing music, a warm bath, a slow-paced book — find activities that help your mind and body unwind.
  8. Is your bedroom a sleep haven?
    For the best rest, aim to keep your room quiet, dark and slightly cool.

How’d you do?

If you answered Yes to many of these questions, you’re on the right track.

If you think your sleep habits need improvement, take a closer look at any that you answered with a No. You might be able to get better sleep with a few simple changes.

What to do next

Learn more secrets to staying healthy and happy

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