How to Sleep Better

Know How Much Sleep You Need

Knowing how much sleep your body needs is a great place to start when looking to improve your sleep. Although individuals’ specific needs vary slightly, the CDC has established guidelines for how many hours of sleep people should be getting each night. 

Guidelines by the CDC, The American Academy of Sleep Medicine, and the Sleep Research Society recommend:

• Teens (ages 13-18) get 8-10 hours of sleep nightly
• Adults (ages 19-60) get 7 or more hours of sleep nightly
• Adults (ages 61-64) get 7-9 hours of sleep nightly
• Adults (ages 65 or older) get 7-8 hours of sleep nightly

Be Consistent

Consistency is key when it comes to getting enough sleep each night. It can be much easier to fall asleep and wake up when you stick to a consistent schedule. Try your best to also follow this schedule, or close to it, on weekends to help your body stick to its routine.

Avoid Large Meals, Caffeine, and Alcohol Before Bed

Eating a large meal before bed can make it hard to fall asleep as your body is trying to digest what you just consumed. While most people know not to drink caffeine right before bed, it is important to realize that even caffeine consumed hours earlier can still cause sleep troubles. Many people have an alcoholic drink before bed, as it can induce drowsiness. However, alcohol often decreases the quality of peoples’ sleep. For these reasons, it is best to avoid eating large meals and drinking caffeine and alcohol before bedtime.

Take Time to Relax

Taking time to relax can help you fall asleep faster and also sleep better. Before trying to sleep, take some time to put aside any stressors and allow yourself to relax. Writing a list of things you need to do or want to remember the next day can help you set stress aside for the night. After doing that, make time for a relaxing activity that you enjoy.

Enhance Your Sleeping Environment

There are many ways that you can improve your bedroom or sleeping environment. A few ways that you can do this include keeping your room dark, having comfortable bedding, and keeping the temperature cool. By creating a comfortable place to sleep in, you will likely have an easier time falling asleep and staying asleep.

Finding TREATMENT AND RESOURCES

• To learn more about your sleep and possible sleep disorders, we recommend contacting your health care provider.
• To read more about improving your sleep, the following resources are suggested:
  • CDC “Tips for Better Sleep”: https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
  • Mayo Clinic “Sleep Tips: 6 Tips to Better Sleep”: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379