Sleep is a basic human need, as important for good health as diet and exercise. It allows our bodies to rest and prepares us for the day ahead. Most people need 7 to 9 hours of sleep each night to function well the next day. However, according to the National Sleep Foundation, most of us get much less.
Sleep loss can make you more than just tired and cranky. It can make you less alert and attentive, and more irritable and stressed – problems that can make your relationships suffer and productivity decline. It also can cause increased sickness and weight gain, as well as put you at risk for developing more serious medical conditions.
Getting your zzz’s
Getting the right amount of sleep is vital, but just as important is the quality of your sleep. If getting a good night of sleep is a nightly battle for you, try these tips.
- Try to go to bed and wake up at the same time each day, including weekends. However, don’t get into bed unless you are sleepy.
- Take a warm bath, drink a cup of warm milk or read a book before bedtime – to help you relax.
- Quash worries. If you’re concerned about something, make a list of the steps you’ll take to resolve the problem the next day.
- Sleep on a comfortable mattress and pillows.
- Don’t take naps longer than 20 minutes or on a regular basis, and avoid naps altogether after 5 p.m.
- Create an environment that is conducive to sleep – cool, quiet, dark, comfortable and free of interruptions.
- Don’t read, watch TV or do work in bed for an extended time, or at all. Reserve your bedroom only for sleep.
- Finish eating at least 2-3 hours before your regular bedtime.
- Avoid caffeine, nicotine and alcohol after your evening meal. They can make it difficult for you to fall asleep as well as disrupt your sleep.
- Exercise regularly, but finish at least 3 hours before bedtime.
When to get help
Don’t assume that a good night’s sleep is a thing of the past. Although losing sleep can be a sign of anxiety, depression or other medical disorders, most sleep problems are treatable.
See a doctor if:
- You’ve been sleeping poorly for a month or more.
- Drowsiness prevents you from carrying out your daily routine.
- You’re unusually tired during the day, especially at work or driving.
Northside Hospital has been helping Atlantans get a better night’s sleep for more than 25 years. For more information, call the location nearest you:
Northside Hospital Sleep Disorders Center
5780 Peachtree-Dunwoody Road, Suite 150
Atlanta, GA30342
(404) 851-8135
Northside Hospital-Forsyth Sleep Disorders Center
1100 Northside Forsyth Drive, Suite 230
Cumming, GA30041
(770) 887-3293
Northside Hospital-Cherokee Sleep Disorders Center
15 Reinhardt College Pkwy, Suite 104
Canton, GA30115
(770) 345-2568
