Sleep well

A good night’s sleep (at least seven hours for most adults) can enhance your mood and focus—and make you less prone to catching what’s going around. It can also help prevent weight gain because you’re more likely to choose healthier foods and be physically active the next day. Want to wake up more rested, even smiling?

WHAT TO DO
Create bedtime routines and a comfortable environment to help you get a better night’s sleep:

• Consider blackout shades. Deep darkness tells your brain that it’s time to sleep.

• Limit caffeine for at least four hours before bed—it’s not the time to be more alert!

• Set up a calming nightly routine that becomes a habit. It could be: Watch a little TV, dim the lights, wash up, then read in bed. Aim to do the same thing each night at the same time.

• Upgrade your space, so you look forward to bedtime: Keep sheets clean, clear bedside clutter, pick a gentle alarm, etc.

• Unplug! In general, try to keep screens out of the bedroom; their light can promote wakefulness.

• Muffle outside noises with a fan, ear plugs, or white noise machine.

THIS WEEK
Choose one bedtime change to try. Write what day you’ll try it and how you’ll put the plan into action. The day after, decide what worked, how to keep it going, and what else you’ll try.