Tips for getting a good night’s sleep

Tips for getting a good night’s sleep

Slеер – аrе уоu gеttіng еnоugh? Everybody needs a specific amount of sleep. Some people only need 6 hours of sleep. Others need 9 or 10 hours of sleep each night. On average, adults need about 8 hours of sleep.

The best way to know if you are getting enough sleep is to assess your sleepiness level. Do you find yourself nodding off at work? while watching TV? If you do, you are not getting enough nighttime sleep!

There are several things that you can do to help promote good sleep. These recommendations fall under the category of ‘sleep hygiene’.

They include:

Going to bed at the same time, and waking up at the same time +/- 30 minutes. We are creatures of habit with internal clocks that keep track of our body systems.

Make sure that your bedroom is conducive to sleep:

• keep your bedroom dark. Turn off the lights. Close the blinds.
• quiet – turn off electronics. NO TV. No cell phones.
• cool – around 70 degrees is a preferable temperature

Avoid caffeine and alcohol 5 hours before bedtime.

Have a relaxing ritual – like taking a bath before bedtime. Many find meditation helpful. Soft quiet music can help set the stage

Avoid reading in bed. Avoid watching TV in bed. Don’t do anything on your bed that is associated with being awake.

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Physician Reviewed M.D.

Sleep Physician at American Sleep Association Reviewers and Writers

Board-certified sleep physicians, scientists, editors and writers for ASA.

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