Adults need seven to eight
hours of sleep a night
Getting enough sleep is essential for your overall good health as well as recovering from an illness or injury. Most research suggests that children need nine hours of sleep a night, and adults need seven or eight.
If you feel tired during the day or have trouble falling or staying asleep, your sleep routine may need a makeover. Below are a few tips to help you get a good night’s sleep:
Tips for a good night’s sleep
- Try to go to bed and get up at the same time each day–even if it's a weekend or holiday.
- Avoid napping during the day.
- Don’t go to bed hungry, but avoid heavy meals before bedtime.
- Drink a small glass of milk to help you sleep.
- Avoid stressful activities and vigorous exercise at least two hours before going to bed.
- Try not to drink a lot of fluids at least two hours before you go to bed.
- Practice relaxation techniques such as deep breathing, yoga or meditation.
- Make your bedroom dark, quiet, and comfortably cool.
- If you can’t go to sleep, get up and go to another room to lie down, read or relax.
- Don’t let your pets sleep with you–they can wake you up during the night.
- Avoid caffeine, which is most often found in coffee, tea, soft drinks or diet pills.
- Avoid chocolate, alcohol or tobacco before bed.
- Turn off electronics at least one hour before bedtime.
If you snore, try these tips:
- Sleep on your side.
- Avoid alcohol and tobacco.
- Avoid sleeping pills and other sedatives.
- Get medical treatment for any allergies or nasal obstructions you may have.
If these tips do not help you get a better night's sleep, call one of our sleep health locations to schedule an appointment with one of our doctors today.