The amount of sleep you need changes as you age. The CDC recommends that adults age 18-60 need seven or more hours of sleep per night.
You can get a better night’s sleep by making certain lifestyle adjustments.
Tips for sleeping better
- Keep your bedroom dark, cool, and quiet. Use light blocking curtains or earplugs to remove distractions from your bedroom.
- Keep a set schedule. Go to bed and wake up at the same time everyday
- Keep the same sleep schedule on your days off. Limiting the difference to no more than an hour. Big changes in your sleep schedule on the weekends can disrupt your body’s clock.
- Turn off screens (TV, phone, and computer) for one hour before bedtime. Exposure to blue light can make it difficult for you to fall and stay asleep.
- Avoid stimulants. Stimulants are substances that can interfere with sleep. Common stimulants are nicotine and caffeine (coffee, soda, tea and chocolate). Caffeine can take up to 10 hours to completely clear from your system.
When to see a doctor
If you are still having difficulties sleeping after adopting better sleep habits you may need to seek medical advice. Doctors can assess if you have a sleep disorder or other condition. They can also discuss possible treatment options for any sleep disorder you may have. 50-70 million Americans have sleep disorders.
Getting enough sleep can improve your mental and physical health. By following the tips above you can improve your sleep today.