tts SleepCharge 10 Recommendations for Healthy Sleep A typical day is often packed with tasks, activities and pressure and sleep can often suffer as a result. However, healthy sleep is essential to leading a vital and productive life. Here are our top ten recommendations to help you achieve the best sleep possible: ©} #1 Wake Up at the Same Time Each Day Your body keeps a biological clock that determines when you'll feel most alert and most tired. By being consistent with your sleep time; you can train your brain to get higher quality sleep. #2: Invest in a Morning Routine that Includes Sunlight and Movement Sunlight promotes wakefulness and primes the body. Exercise raises alertness and activates the brain. A small walk or jog will make a big difference in how you feel and perform all day. #3: Institute Family Schedules For parents, a family schedule provides daily consistency and gives everyone the opportunity to sleep well Consider establishing bedtimes and age-appropriate wind-down activities, dep #4:Include 30 Minutes of Physical Activity per Day Daily exercise helps you fall asleep faster, promotes, deep restorative sleep and allows your body and mind to perform optimally. it takes a few weeks to create a new habit, stick with it! , #5: Create a Sleep Sanctuary A sleep sanctuary is a cool, dark and comfortable environment free of disturbances and dedicated to sleep. Avoid activities like watching TV and eating in this space. Toten @ #6-Remove Electronics from the Bedroom Electronics emit blue-green light that mimic the sun, tricking your brain and making it harder to fall asleep. Leave them charging outside your bedroom, you'll be less tempted to check them. #7: Limit Alcohol & Avoid Caffeine Before Bedtime Caffeine, alcohol and tobacco can significantly interfere with your ability to fall and stay asleep, especially if used near bedtime. They also negatively impact the quality of your sleep. a #8: Reduce Food Intake at Night Eating a large breakfast provides your body with the energy it needs to sustain itself during the day. Try to avoid large meals close to bedtime, they can make it harder for you to fall asleep. #9: Incorporate Calming Activities Before Bedtime Activities like reading and meditating help quiet the brain in preparation for rest. These pursuits promote calmness and reduce stress levels, making it easier to fall and stay asleep, E%_#10:Carve Out Time for 7-9 Hours of Sleep Make sleep a priority. Getting 7-9 hours of steep a night empowers you throughout the day. You'll get that time back by being more effective and productive; good sleep pays for itself! FusionHealth at sleep@fusionhealth. Copyright © 2017 FusionHealth | sleepcharge.com/tece | 1-877-615-7257 Sleep. Recover. Perform™