Sleep Health

Getting enough sleep is essential for overall good health as well as recovery from an illness or injury. You can’t stock up on sleep by getting a little some nights and then trying to make up for it on others. Most research suggests that young people need nine hours of sleep a night, and adults need seven or eight. Below are some helpful tips for a good night’s sleep.

• Try to go to bed and get up at the same time each day, even if it's a weekend or holiday.
• Avoid napping during the day.
• Don’t go to bed hungry, but avoid heavy meals before bedtime.
• Drink a small glass of milk to help you sleep.
• Avoid stressful activities and vigorous exercise at least two hours before going to bed.
• Try not to drink a lot of fluids at least two hours before you go to bed.
• Practice relaxation techniques, such as deep breathing, yoga or meditation.
• Make your bedroom dark, quiet and comfortably cool.
• If you can’t go to sleep, get up and go to another room to lie down, read or relax.
• Don’t let your pets sleep with you - they can wake you up during the night.
• Avoid caffeine, which is most often found in coffee, tea, soft drinks or diet pills.
• Avoid chocolate, alcohol or tobacco before bed.

If you snore, try these tips:

• Sleep on your side.
• Avoid alcohol and tobacco.
• Avoid sleeping pills and other sedatives.
• Get medical treatment for any allergies or nasal obstructions you may have.