Some years ago, as a new mother, I read somewhere that I should sleep whenever our newborn son would sleep. You would think that I would be well-rested, as babies sleep most of the time.  Nothing could be farther from the truth because, back then, nap time for baby would mean time for me to do chores, time to get a bite to eat, or even time to take a quick shower.  And bedtime would often be broken by hungry cries, or cries for a diaper change.

After the babies have grown, parents should have more time to sleep. But many adults with school-aged children or older admit that they don’t get enough sleep, or that they sleep late. 

Parent or not, a late bedtime can then lead to the proverbial midnight snack, which then leads to weight gain. Studies have shown that a person who sleeps just 4-5 hours a night will tend to eat more calories the next day. People also eat more when they are tired.

Sleep is essential for good health, giving the body time to restore and repair itself. Hormones are secreted by the brain during sleep and this may help cell regeneration and muscle growth. Other hormones which affect appetite are also affected by sleep, with lack of sleep increasing one’s appetite. Sleep is also vital for healthy aging.

Upon awakening from a full night of sleep, individuals should feel rested and energized, ready to go. Not getting enough sleep can make you feel tired and sleepy during the day, resulting in poor performance and reduced productivity. This can also have adverse effects on your immune system. Lack of sleep also increases your risk of developing high blood pressure, diabetes, obesity, anxiety and depression.

Getting more sleep improves mood and well-being and has been shown to even help with weight loss. One study showed that when participants established a bedtime routine consistently for two weeks, they got one-and-a-half hours more sleep and lost one pound. This may not seem like much at the beginning but can add up to shedding unwanted pounds over time.

Sleep is important for both physical and mental health and your overall quality of life. Everyone can benefit from better sleep and improving sleep habits is a powerful, proactive step and can be highly motivating.   

Here are some tips to improve your sleep hygiene.

1. Establish a bedtime routine. Avoid using devices, such as your phone, tablet, computer, TV, as their blue light may disrupt your sleep cycle. Read a book instead.

2. Go to bed early enough to get at least six hours of sleep, aiming for seven to eight hours of sleep a night, which is best. To ease into that routine, start your bedtime routine 15 minutes earlier than usual for one week, then add another 15 minutes the following week, and so on.

3. Avoid eating for two hours before bedtime. Especially avoid carbohydrates, sweets and alcohol which can all disrupt sleep. Alcohol may make you feel sleepy and help you fall asleep, but it makes for poor quality sleep. Also avoid caffeine (coffee, chocolate, tea, soda) late in the day.

4. Be consistent. Get up at the same time every day, even on weekends. Try using an app on your phone that can help you wake up gradually, instead of a jarring alarm. Or, choose a more soothing alarm tone that gradually increases in volume and intensity. 

5. Take a warm bath or shower in the evening to help relax your muscles.

6. Keep your bedroom dark, cool and quiet to make falling asleep easier.

7. Exercise in the morning if possible. Exercising late in the day can disrupt sleep. 

If taking these steps still does not improve the quality or length of your sleep, or if you have long-lasting or severe sleeping problems or daytime sleepiness, talk to your doctor. You may have serious insomnia or a sleep disorder like obstructive sleep apnea. Your doctor can recommend the most appropriate tests and course of treatment.