Poor sleep can take a toll on your health, your mood and your productivity. Not getting enough sleep has been linked to health conditions such as heart disease, stroke and diabetes and can also affect your weight, memory and concentration.

Adults need 7 – 9 hours of sleep a night. How well you sleep is as important as how much you sleep.

So how do you get the good night’s sleep you need?

Valuable tips to help you sleep better include:

• • Make your room sleep friendly. Ideal sleeping temperature is around 65 degrees Fahrenheit. Your room should also be free of any distracting noise or light.
  • Take time to unwind. Practice a relaxing bedtime ritual, such as reading or writing in a journal before bed.
  • Stick to a schedule. Go to bed and wake up at the same time each day, even on the weekends.
  • Use light to your advantage. Turn off screens and dim the lights at least an hour before bed to tell your brain it’s time to sleep. When you wake, expose yourself to bright light so your body knows it’s time to get up.
  • Practice sleep-healthy habits. Exercise each day, but not too close to bedtime. Eat healthy, but don’t eat too late. Skip alcohol and nix caffeine after noon.

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