I always joke with my sister-in-law about how much sleep she gets. She probably gets in bed about 8pm every night, while I try to go to sleep by at least 11pm. Even while writing this article, I began to fall asleep, which alerted me that I definitely need more sleep.

Sleep is often the first thing we take out of our busy schedules. Taking time to sleep will protect our health and well-being.

Here are a few tips to help improve your sleep habits:

• Try to go to sleep and wake up the same time every day. For children, set up a bedtime routine and stick to it. Try not to use the child’s room for timeouts.

• Keep basically the same sleep schedule on the weekends and weeknights, limiting the difference to no more than an hour. Staying up late and sleeping in can disrupt your body’s sleep patterns.

• Avoid strenuous exercise and bright lights from the computer. The light may tell your brain that it’s time to be awake.

• Try not to eat heavy meals within two hours of bedtime. Also, avoid sugary drinks, caffeinated beverages and alcoholic drinks before bed. Caffeine is a stimulant and the effects can last as long as eight hours and can definitely interfere with your sleep.

• Try and spend at least an hour outdoors everyday. Take time to exercise everyday. Regular physical activity can help you fall asleep faster and deepen your sleep.

• Take a hot bath or try a bedtime yoga routine that can help you relax before bed.

• Adults should limit naps during the day, especially if you are having trouble falling asleep at night. Napping in preschool-aged children is normal and promotes healthy development.

If you are a shift worker or teen with an early class schedule you may have trouble getting enough regular sleep. This can affect how you feel physically and emotionally.

To improve your sleep habits as a shift worker, it may help to:

• Try and take naps and make time to get additional sleep.

• Try and keep the lighting bright while working.

• Try and stick to one recurring shift so your body clock can adjust.

• Keep your bedroom free of light distractions and sound.

• Talk to your doctor if sleeplessness persists.

Don’t forget sleep is a major element of health and B-Active For Life!

Betty Doyling is a certified fitness trainer and figure competitor with more than eight years of experience. Check her out on Facebook: www.facebook.com/B.ActiveForLife