How much sleep do I need?
The National Sleep Foundation recommends adults to sleep at least 7 hours per night. While the amount of sleep is important, the quality of your sleep is just as important. Signs of poor sleep quality include:
- Not feeling rested even after getting enough sleep
- Repeatedly waking up during the night
- snoring or gasping for air
Improving your sleep habits can improve both the quantity and quality of your sleep.
Tips for Better Sleep:
Tip 1: Be Consistent
Go the bed at the same time every night and wake up around the same time each morning, even on the weekends.
Tip 2: Check your environment
Make sure your bedroom is dark, relaxing and a comfortable temperature.
Tip 3: Remove electronic devices
Put your phone, tablets and laptops away and turn off the TV about an hour before bedtime. These devices create blue light which can alter your bodies natural sleep rhythm. They also stimulate your brain, making it harder for you to relax before falling asleep.
Tip 4: Avoid drinking and eating too close to bedtime
Avoid large meals, caffeine and alcohol before bedtime as this can alter your ability to fall and stay asleep.
Tip 5: Exercise
Being physically active during the day can help you sleep better at night.
Still can’t sleep?
If after following these tips and practicing good sleep hygiene, you still cannot get quality sleep, it is important to visit your doctor to assess the possibility of a sleeping disorder. Keeping a diary of what time you fall asleep, wake up, and activities you are doing before bed may help your doctor to diagnose the problem and offer an effective treatment.