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TIPS FOR HEALTHY SLEEP
Did you know good sleep reduces the likelihood of developing Alzheimer's disease, heart disease, high blood pressure, and other medical conditions?
According to the National Institutes of Health, there are 4 key sleep factors crucial to protect your health:
GOOD QUALITY, UNINTERRUMPED SLEEP
7-9 HOURS OF SLEEP EACH NIGHT
REGULAR BEDTIME AND WAKE UP TIME EVERY DAY
EXPOSURE TO SUNLIGHT DURING THE DAY
PRACTICE HEALTHY HABITS DURING THE DAY:
GO TO SLEEP & WAKE UP AT THE SAME TIME EVERY DAY
GET AT LEAST 30 MIN OF SUNLIGHT
CREATE A GOOD SLEEPING ENVIRONMENT:
HAVE A COMFORTABLE MATTRESS & PILLOW
KEEP THE ROOM TEMPERATURE COOL
EXCERSISE REGULARLY, AVOIDING THE 2-3 HOURS BEFORE BEDTIME
​AVOID THE USE OF ELECTRONIC DEVICES IN THE BEDROOM
NO NAPS AFTER 3PM
TAKE TIME TO RELAX BEFORE GOING TO BED:
​AVOID CAFFEINE, NICOTINE, AND ALCOHOL LATE IN THE DAY
READ A BOOK OR LISTEN TO MUSIC. TURN OFF THE TV AND YOUR OTHER ELECTRONICS.
AVOID LARGE MEALS AND DRINKS LATE AT NIGHT
AVOID MEDICINES THAT DELAY OR DISRUPT YOUR SLEEP IF YOU CAN
TAKE A HOT BATH
If you have been trying to fall asleep for more than 20 minutes, get up and do something relaxing. Contact your doctor if you continue to have trouble sleeping.
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Visit www.nhlbi.nih.gov/sleep for more information.
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