Getting a good night’s sleep requires more than just going to bed on time. Try the following sleep tips to give yourself the best chance of getting consistent, quality sleep each night.
- Allocate enough time for sleep. Sleep is just as important as diet and exercise so it is important to allocate the right amount of time in your day for sleep and plan the rest of your schedule accordingly. Getting a good night’s sleep means 7–8 hours each night for adults (including older adults), 9–10 hours for teenagers, at least 10 hours for school-aged children and 11–12 hours for preschool-aged children.
- Create a consistent sleep routine. As creatures of habit, we are usually more successful when following a routine. Sleep is no different. From your pre-sleep ritual to going to bed and waking up at the same time, you will find that consistency makes it easier for you to fall asleep.
- Create a comfortable sleep environment. Make sure your bedroom is quiet and comfortable – especially your bed. It may take some experimenting on your part but finding a comfortable bed and pillow is invaluable. We spend one-third of our lives in bed so don’t compromise on comfort.
- Turn off all light emitting gadgets at least 30 minutes before bedtime. Whether it’s television, reading, email or texting, give yourself a nice window of time to unwind and relax before sleep. Television and bright lights also suppress melatonin production thereby making it more difficult to fall asleep.
If you feel like you’re doing everything you can to get a good night’s sleep but no longer have the energy to do the things you love, you may have sleep apnea which affects three in 10 men and nearly two in 10 women. Talk to your ENT surgeon or Sleep Coordinator about your sleep issues.