Sleep is important for good health. We need between 7-8 hours of sleep every night. Good sleep can increase productivity, efficiency and health. It can increase your immune system functioning and decrease susceptibility to viral illness. Stress can cause poor sleep.
Signs of Insomnia:
- Waking up tired
- Waking up many times during the night
- Waking up early and being unable to get back to sleep
- Taking a long time…longer that 30-45 minute………to fall asleep
Lack of sleep can cause:
- Depressed mood
- Attention and memory problems
- Excessive daytime sleepiness
- More nighttime falls
- Low energy
- Problems thinking and doing things
- Delayed response time
- Car accidents
- Unable to complete normal tasks after 2 days without sleep
- Hallucinations after 5 days without sleep
Tips for a good night sleep:
- Establish a ritual for bedtime: for example, brushing teeth, wash face, no screen time.
- Set a schedule: go to bed at the same time every night and get up at the same time every am, even on weekends.
- Keep your bedroom quiet, dark and at a comfortable temperature.
- No alcohol for 3 hours before bed and no caffeine for 4-6 hours before bed.
- No night time clock watching.
- Stop smoking right before going to bed.
- Exercise: try to get 20-30 min/day at least 5-6 hours before bedtime.
For more information go to cdc.gov/sleep