Getting a Better Night's Sleep
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November 11, 2018Good quality sleep is important. During deep sleep, your body repairs tissue damage and restores your energy. It also helps you bounce back more quickly after an illness. Adults need seven hours of sleep a night. Thirty percent of adults in the United States do not get enough sleep. This is often due to habits that interfere with our ability to get to sleep and to sleep soundly. Here are some of the top problems:
Inconsistent bedtimes: Going to bed at about the same time each night and getting up at the same time each morning makes it easier to fall asleep and to wake up. Create a relaxing bedtime routine and keep your bedroom cool, about 60-67 degrees.
Checking email or texts before bed: Blue light from the screen prevents your body from producing melatonin, a substance which makes you feel sleepy.
A strenuous evening workout: Revving up your heartbeat with vigorous exercise too close to bedtime may wind you up and make it difficult to fall asleep. Morning exercise, on the other hand, is proven to promote deep sleep at night.
Napping during the day: Sleeping too much during the day or being inactive means you may not be tired enough to sleep at night.
Trying to catch up on sleep on the weekends: Consistency is key for getting enough refreshing sleep. Plan to get seven hour sleep each night. Playing catch up doesn’t work.
Using alcohol as a sleep aid: Alcohol may relax you, but it interferes with falling into a deep, restorative sleep.
Taking certain over-the-counter medications at night: Many cough and cold medicines contain caffeine (some have more caffeine than a cup of coffee), and phenylephrine can cause sleeplessness in some people. Choose nighttime cough and cold medications at bedtime.
Drinking too much before bed: Many people find it difficult to sleep if they drink caffeinated beverages such as coffee, tea, or cola in the evening. And drinking too much liquid at night can also lead to more frequent bathroom trips during the night.