Sleep tight


Feel sleepy during the day? Have a hard time waking up in the morning? You may be suffering from insomnia.

Good sleep is essential to optimal health and peak performance. The National Sleep Foundation recommends adults get seven to nine hours of sleep each day to be fully rested. However, a majority of Americans experience sleep problems at times and 40 percent report sleeping less than seven hours per day.

Chronic lack of sleep has been linked to certain diseases and conditions, including depression, diabetes, cardiovascular disease, obesity and stress. If you have trouble falling asleep, or wake up during the night and can’t get back to sleep, try these basic ABCs for better sleep.

Avoid stimulation close to bedtime.
  •No caffeinated or
alcoholic beverages
•No smoking or nicotine    products
•No watching TV
•No working or using the computer
•No exercising within six hours
of bedtime

Begin to create better sleep habits.
  •Establish bedtime rituals, such
as a warm bath, a light snack,    listening to calming music or
reading for ten minutes.
•Go to bed and wake up at the same   time every day, even on weekends.
•Exercise regularly, but not too    close to bedtime.

Create a soothing environment that promotes better sleep.
•Keep your bedroom cool,
quiet and dark.
•Remove non-sleep items from
your bedroom, such as TVs
and computers.
•Turn your alarm clock toward
the wall so you can’t see it during   the night.

By making a few simple changes, you are taking the first step to getting a better night’s sleep.

If sleep difficulties continue, talk with your health care provider.

Visit the National Sleep Foundation’s web site at to learn more about healthy sleep habits.