How Can I Start Getting Better Sleep?
Are you getting enough sleep at night? If you're like most Americans, the answer is probably no.
But that doesn't have to be the case. Our team at AFC Urgent Care Southcenter wants to share some insight about sleep, including tips for how to get more of it.
How Much Sleep Do I Need?
Most adults need between seven and nine hours of quality sleep per night for optimal health. Needs vary a bit from person to person, but that's a general guideline.
Adults over age 65 may get by with slightly less sleep, aiming for seven to eight hours a night. Teens and children, on the other hand, need more sleep, since they are still developing physically and mentally.
Steps to Get a Good Night's Sleep
- Limit alcohol consumption.
- Consider taking melatonin.
- Wake up and go to bed at roughly the same time each day.
- Reduce daytime naps or avoid altogether.
- Don't consume caffeine late in day.
- Reduce blue light exposure, especially at night.
Why Is a Sleep Routine So Important?
Just like you have a morning routine to set you into motion for the day, a bedtime routine can play an important role in making sure you get the sleep you need. When you set a consistent wake time and bedtime, you are allowing your body to get used to when it should be awake and when it should be asleep.
In addition, giving yourself a routine to help you fall asleep, such as settling down with a bath an hour or so before bedtime, can help you transition your body from awake to asleep, which can help you to have a quality night's sleep.
Ways to Establish a Sleep Routine
- Stick to the same sleep schedule during the week and weekends.
- Relax before bed.
- Avoid afternoon naps.
- Exercise on a daily basis.
- Keep the bedroom dark and cool.
- Sleep on a comfortable mattress and pillows.
Is it stress keeping you up at night? Visit AFC Urgent Care Southcenter today for a medical evaluation!