If you need a more accessible version of this website, click this button on the right. Switch to Accessible Site

WARNING

You are using an outdated browser. Please upgrade your browser to improve your experience.

Close [x]

Follow Us

Sleep and Your Health

Chronic sleep loss is nothing to be taken lightly or ignored. Getting less than 8 hours puts us at serious health risk including high blood pressure and a decrease in the immune system’s power it can also be a key factor in weight gain.

According to the National Institute of Health the average adult sleeps less than 7 hours of sleep per night. Adults over the age of 18 should get 7 1/2 to 9 hours of sleep each night.             

SLEEP HYGIENE

Sleep hygiene refers to a list of recommended behaviors and environmental conditions that can improve the quality of your sleep. Research indicates that 70% to 80% of people with sleep disorders achieve some benefits when practicing good sleep hygiene.

Behaviors to avoid:

Having caffeine after lunch

Having alcohol within 6 hours of bedtime

Watching television right before going to bed

Having a cigarette before bedtime

Going to bed hungry or when you've had a big meal

Going to bed before you are sleepy

Exercising too close to bedtime

Behaviors to adopt:

Using your bedroom only for sleep and sex

Exercising regularly, preferably in the morning or early afternoon

Keeping a regular bedtime and waking time, even on the weekends

Creating a relaxing bedtime routine, such as taking a leisurely stroll, soaking in a tub, listening to soothing music, or massaging your legs or feet before bed

Practicing relaxation techniques, such as progressive muscle relaxation, guided imagery, and deep-breathing exercises

Creating a comfortable environment that is conducive to sleep by eliminating uncomfortable bedding, wearing loose clothing, keeping the bedroom temperature slightly cool, and eliminating any bothersome noise or light