Neurosciences Institute

Sleep tips

Adults need seven to eight
hours of sleep a night

Getting enough sleep is essential for good health and important for recovery 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 at night, your sleep routine may need a makeover. Here 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 during weekends and holidays
  • Avoid napping during the day.
  • Don’t go to bed hungry, but avoid heavy meals before bedtime.
  • Drinking a small glass of milk can help you sleep.
  • Avoid stressful activities and vigorous exercise at least two hours before going to bed.
  • Start drinking less water and other 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.
  • When 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 and 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.

If you still have trouble sleeping after following these tips, call one of our sleep medicine locations today to schedule an appointment with one of our experts.