Are you getting enough sleep at night? Do you have problems falling asleep? According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get a fair amount of sleep. And stress and overthinking can make the problem even worse.
The NIH says adults need 7-8 hours sleep each night to stay in good physical and mental health, avoid an increased risk of injury, and promote quality of life.
Sleep problems are a particular concern for teenagers nowadays. The average teen needs about 9 hours of sleep at night. Teens and children who don’t get that much may have mood swings, not getting along with others, feeling sad or depressed, and lacking motivation.
Following are the tips for getting a good night’s sleep:
1. Don’t take naps after 3 p.m, and don’t nap longer than 30 minutes.
2. Stay away from caffeine and alcohol late in the day.
3. Get regular exercise, but not within 2-3 hours of bedtime.
4. Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends and holidays.
5. Make your bedroom comfortable, quiet, dark, and not too cold or warm.
6. Talk with the doctor if you continue to have trouble sleeping.
7. Don’t lie in bed, awake. If you can’t fall asleep after 30 minutes, do something calming until you feel sleepy, like listening to soft music or reading a book.
8. Don’t eat a heavy meal late in the day. A light snack before bedtime is excellent.
9. Avoid nicotine altogether.
10. Follow a routine to help you relax before sleep (for example, listening to music or reading). Turn off the TV, mobiles, and laptops at least an hour before bedtime.
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