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Sleep tips

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.

Locations specializing in this service:

Sleep clinics & centers

Medical centers & hospitals