Most adults aged 18-65 need about seven to nine hours of sleep to feel rested. Chronic sleep deprivation is associated with obesity, diabetes, heart disease and even a shorter life span. It is important to have good sleep hygiene to lead a long and healthy life.
Here are some tips to help you get better sleep.
1. Set a schedule with a consistent bedtime
2. Create a good atmosphere for sleep. The bedroom should be dark and quiet. Consider using a sound machine and having blackout curtains to block out light.
3. Avoid screen time at least one hour before bedtime
4. Avoid caffeine and alcohol before bedtime
5. Avoid exercise at least two hours before bedtime
6. Meditate before bedtime
If despite these interventions you still have poor sleep, reach out to your doctor. You may have a medical condition, such as sleep apnea, that could be preventing you from getting restful sleep. We have several diagnostic and treatment options for poor sleep. If you don’t want to try medication, cognitive behavior therapy is an effective option assuming the cause of inadequate sleep is not a medical condition.
