As 2022 approaches, prioritizing sleep should be high on your list of goals. Experts share insights on the necessity of sleep and practical ways to enhance it.

We've all experienced the struggle of getting through a demanding day following a night of poor sleep. Prioritizing rest is crucial for overall health. Investing in sleep leads to improved well-being and productivity, according to sleep psychologist Samina Ahmed Jauregui. She emphasizes that quality sleep is a fundamental aspect of wellness.

Most adults should target 7 to 8 hours of sleep nightly to boost immunity, fend off illnesses, and enhance cognitive abilities, including memory and learning.

Dedicate an hour before bed to relax.

After busy days filled with meetings and deadlines, it's vital to unwind before attempting to sleep. Just like athletes need to cool down after a race, you should carve out at least an hour for relaxation, suggests Allison Siebern, Ph.D., head sleep science advisor.

This hour of downtime helps reduce sympathetic nervous system activation, which can disrupt sleep. Activities vary for each person—some may prefer reading, while others enjoy listening to podcasts or soaking in a warm bath. Experiment with different methods to discover what helps you relax the most.

Establish a consistent sleep schedule.

Going to bed and waking up at the same time daily—yes, even on weekends—is crucial for regulating sleep patterns. This consistency helps anchor your circadian rhythm, leading to better sleep quality, Jauregui explains. For instance, if you rise at 7 a.m. and typically need 8 hours of sleep, you'll likely feel sleepy around 11 p.m.

While this is a helpful guideline, it's important to remain flexible. If stress pushes your bedtime back, focus on winding down instead of stressing about the clock. Prioritize sleep quality over strict schedules; you can get back on track by avoiding snoozing the alarm the next day.

Utilize relaxation techniques for your mind.

Many struggle to calm their minds enough to fall asleep. Siebern offers mindfulness exercises to help clear your head. For instance, if your thoughts are racing, sit up in bed or lie back comfortably, closing your eyes. Focus on your body and how you feel, then take a moment to breathe. If your mind wanders, gently redirect it back to your breath.

If specific worries keep you up, schedule dedicated 'worry time' earlier in the day. Spend 15 to 20 minutes jotting down your thoughts—this can often be more effective than keeping them bottled up. Once you've dedicated time to worry, return to your regular routine.

Select the ideal mattress for your sleep style.

When was the last time you assessed your mattress? If it's been five years or more, it might be time for an upgrade. Not all mattresses cater to every sleeper, warns April Mayer, a certified sleep coach.

Your mattress must support your back and joints, ensuring proper alignment and alleviating pressure points. Otherwise, tossing and turning can lead to long-term issues. Ask yourself these questions to determine what you need:

  • What are your essential features?
  • What do you appreciate about your current mattress?
  • What do you dislike?
  • What are your major concerns?
  • What's your preferred sleeping position?

These factors are vital since your sleep style influences the support you need. Side sleepers may benefit from a plush to medium mattress, which allows hips and shoulders to sink while supporting the back. Back sleepers should opt for a medium to firm mattress for natural alignment. Stomach sleepers might require a firmer mattress to prevent neck and back strain.

Reserve your bed solely for sleep and intimacy.

For many, the bedroom is a retreat from daily stress, but it's essential to limit activities to sleep and intimacy only. Jauregui advises that engaging in activities like watching TV, eating, or working in bed can prevent quality sleep.

To strengthen the bed's association with sleep, avoid planning or worrying while lying down. If you find yourself alert in bed, it's a sign that you've unintentionally linked your bed to stimulation rather than rest.

In short, only go to bed when you're genuinely tired and get out of bed as soon as you wake up. This reinforces the idea that your bed is meant for sleep.