Most people know they need to eat balanced meals and exercise to stay healthy. But when was the last time you thought about the importance of sleep?

Sleep plays a crucial role in health. Having consistent good night sleep helps your body recover and gives you the energy to take on the day. Studies show that adults between 18 and 64 need seven to nine hours of sleep per night, and adults over 65 need 7-8 hours.

Restless nights can become more common as we get older. According to Dr. Karen Carlson, associate professor of medicine at Harvard Medical School, “Later in life, there tends to be a decrease in the number of hours slept… There are also some changes in the way the body regulates circadian rhythms.”

We spent about one-third of our lives sleeping. However, it’s been proven that 32.6% of working adults 16 and over reported sleeping six or fewer hours per night in 2017-2018. These numbers are up from 28.4% in 2008-2009. As the numbers increase and we get less sleep, it’s time to evaluate what we need to do to sleep better.

We put together five tips to help you get a better night’s sleep.

Limit technology
One of the best things you can do to improve your sleeping habits is to limit the use of cell phones, computers, and tv at least 30 minutes before bed. Six in 10 respondents claimed to use a desktop or laptop computer within one hour of going to bed. Don’t reply to emails in the bedroom or use the space for social media scrolling. In the evening, use the nighttime display mode on your tech to limit blue light.

Create a bedtime routine
Get into the habit of having a routine before bed. Perhaps wash your face, lay your clothes out for the next day, breathing exercises, or read. The hour before bed should be a time of relaxation that does not involve screen time or work.

Avoid caffeine and alcohol
Stimulants with sugar or caffeine will make it challenging to fall asleep and disrupt your sleeping patterns. It is also suggested to stay away from anything acidic such as citrus fruits or juices, which can cause heartburn.

Exercise
Keeping your body active daily can help you wake up less often at night because exercise boosts the effect of natural sleep hormones such as melatonin. Try to get your exercise in while the sun is still out - too close to bedtime can be too stimulating.

Get comfortable
Invest in bedding that is comfortable for you. A quality mattress and pillows are essential for sleep - it’s up to you to find if you prefer firm or soft. Some pillows are beneficial to whether you sleep on your side or back. Having duvets or seasonal sheets are suited to the climate can also keep you cool or warm. The more comfortable you are, the better sleep you can get.