8 Easy Ways to Get a Good Night’s Sleep | Treatment Care & Tips

Treatment Care & Tips

8 Easy Ways to Get a Good Night’s Sleep

Are you getting enough sleep? Do you have trouble concentrating during the day? Do you find yourself binge eating at night? According to the National Sleep Association, nearly one-third of Americans are not getting enough regular sleep.

Resting is an important part of your overall health because it’s your body’s way of recharging for the next day. Without sufficient sleep, you may be at higher risk for memory loss, headaches and overall stress. “Sleep is not a luxury, it’s a necessity and should be thought of as a vital sign of good health,” says Dr. Wayne Giles, National Center for Chronic Disease Prevention and Health Promotion.


How does lack of sleep affect your health?

Lack of sleep can lead to health problems, including heart diseases, diabetes, obesity and even depression. For those with existing health problems, it can make the conditions more difficult to manage and could also lead to complications. Adequate rest is also important to do everyday tasks like driving or managing your prescriptions. highway and work place accident reports, as well as medical mistakes, can also be cause by lack of sleep.


How do you know how much sleep you need?

It’s helpful to know how many hours of sleep are needed for you to maintain good health. Adults may need the average eight hours, but kids and teens may need more.


How can you get sufficient sleep?

A hectic lifestyle, may include long work hours, 24/7 screen time and too much caffeine. This can be linked to lack of sleep. The good news is, simple lifestyle changes and habits can help you sleep better.


Try these 8 easy tips for the best night’s sleep:

  • Set a sleep schedule. Wake up and go to bed at the same time every day so that sleep becomes habitual to your body.


  • Sleep in a relaxing environment. Find a dark, quiet space with a comfortable temperature.


  • Make your bed daily and use it for sleeping only. Dedicate your bed for rest and do activities like watching TV or working in separate space.


  • Set aside time to relax. Read or do gentle stretches to prepare your mind and body for rest.


  • Avoid eating large/heavy meals and snacks before bed. You should also limit caffeine, alcohol and nicotine as they can stimulate your mind and body.


  • Exercise regularly. The National Sleep Foundation says exercise helps people fall asleep faster and stay asleep by releasing tension.


  • Turn off the TV. Use of electronics such as TV, computer, video games and handheld devices can stimulate the brain. This may make it harder for you to sleep. Power off electronics an hour before you want to fall asleep.


  • Limit late-day naps. If you need to take a nap, do so earlier in the day. Later naps could  cause difficulty falling asleep at night.

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