Most adults need 7 to 8 hours of sleep per night. People who are well rested feel alert and do not have the urge to nap. Are you getting all the sleep you need?
If you’re not sure or are having difficulty sleeping, try these sleep tips from the National Institutes of Health:
- Keep a regular sleep and wake schedule.
- Avoid caffeine and cigarettes for several hours before sleep, and don’t drink alcohol to help you sleep.
- Avoid going to bed on either a full or an empty stomach.
- Sleep in a dark, quiet, well-ventilated space that is at a comfortable temperature.
- Avoid TV right before bedtime. Many people find that an exciting show will leave them wide awake—and others find that the news makes them mad. In either case, they are not ready to fall asleep.
- Relax before going to bed. Take a warm bath, listen to soothing music, meditate, or try relaxation or breathing exercises.
- Face your clock away from the bed to avoid focusing on time if you awake before morning.
- Get out of bed and do a relaxing activity, such as reading, if you can’t fall asleep within 20 minutes of going to bed or if you wake early and can’t get back to sleep.
- Exercise regularly, but not within 2 hours of bedtime. Regular exercise can help improve sleep.
Use over-the-counter or prescription sleep aids only for short periods of time. Also remember that some sleep medications can make you drowsy after you wake, which can be dangerous if you drive or use hazardous equipment.