The Centers for Disease Control and Prevention (CDC) has linked insufficient sleep to the development of chronic diseases and conditions, including diabetes, heart disease, obesity and depression. In honor of World Sleep Day, which is March 13, try adopting the following five healthy sleep habits:
Keep a regular schedule—try to go to bed and wake up at the same time each day, including weekends.
Create a good sleep environment, including a comfortable room temperature, minimal noise and sufficient darkness.
Keep track of habits that help you fall asleep, like listening to relaxing music or reading before bed. Repeat those activities each night.
Avoid caffeine and nicotine three to four hours before going to bed.
Limit alcohol before bed, as it can reduce sleep quality.
These foods will help your muscles relax, quiet your mind and produce sleep-inducing hormones to help get you right to sleep:
Bananas
Warm Milk
Chamomile Tea
Almonds
Whole-Wheat Bread