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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.