Good Sleeps 101

Happy National Sleep Week!

Getting enough sleep can change your life. In fact, studies show that with enough sleep, you can enjoy greater health, feel better, help stabilize your blood sugar, and enjoy an improved sex life—not to mention lessen your risks of injuries and accidents related to sleep deprivation.

Here are a few tips to help you create the kind of environment that promotes great sleep:


Some things you eat can prevent you from a good sleep by taxing or upsetting your stomach. It’s best to avoid heavy foods, alcohol, or coffee before you hit the sheets.

IDEA: Try not to eat anything two hours before bed.


Some studies show certain smells may affect sleep. Be careful to keep your bedroom allergen-free—make sure triggers like dust are banished from your sleep area. Consider adding smells that might help you relax. For example, lavender has been shown to decrease heart rate.

IDEAS: Be sure your house-cleaning routine takes care of the dust in your room, and try a bedtime routine that involves a warm bath with lavender oil.


Even when you’re sleeping your brain registers and processes sounds. Some sounds (like a baby crying) you want to hear, but some (like the television or noisy family members) can be dealt with before you go to bed.

IDEAS: Let everyone in your house know that when you go to bed, you’d appreciate quiet. And turn off anything (like a television) that might keep you awake or wake you up later.


Keeping your room dark at night helps your body know it’s time to sleep. Cover up lights that might inadvertently bother you, and keep your technology away from your bed! Studies show the light from electronics can disrupt sleep.

IDEAS: Try to cut off the use of all electronics (phone, computer, games, etc.) an hour before bed. Instead, have a healthy bedtime routine that includes some relaxation or meditation.


Research says that keeping your room around 65 degrees is optimal for sleeping.

IDEA: Program your thermostat to be cooler at night.