Do you have a sleep disturbance?
Do you have a hard time falling asleep?
Do you wake often during the night?
Do you have a hard time getting out of bed in the morning due to not feeling rested?
Sleep is a key element to good health. It is important for your daily mental and physical performance. It also affects long-term health. The ability to react quickly, accurately and the ability to think clearly is negatively affected by sleep deprivation. Lack of sleep can also affect formation of memories (1). Mood, interpersonal communication, relationships and work related production are affected by sleep health. According to the National Institutes of Health (NIH) “not getting enough sleep, or getting poor-quality sleep, increases the risk of high blood pressure, heart disease, obesity, and diabetes.” (1)
-Develop a consistent sleep schedule ensuring 7-9 hours of sleep (for adults): going to bed and waking up at the same time improve your sleep. Consistency improves your ability to fall asleep and ability to awaken feeling more refreshed
-Make an effort to create a good sleep environment: sleep in cool, dark room, comfy pillows and bed, diffuser (using lavender, cedar or black spruce pure therapeutic grade essential oil)
-Avoid use of electronics 30 minutes before bed
-Avoid daily use of alcohol. Avoid alcohol 1 hour prior to sleep.
-Avoid large evening meals. Avoid greasy meals in the evening.
-Avoid caffeine in the evening
Try these tips to help with sleepiness
-Let the sunshine in upon waking- white light, natural light helps to maximize alertness.
-Don’t take daytime naps for over 30 minutes and avoid late day naps
-If you cannot sleep during the night, do not look at a clock. Go into another room and do something relaxing until you feel drowsy enough to fall asleep again. Then return to bed (2).
National Sleep Foundation’s Sleep Duration Recommendations (3):