| 10 Tips To Get a Good Night's Sleep If you don't get enough sleep, you're not alone; 70 percent of adults report that they obtain insufficient sleep or rest at least once each month, and 11 percent report insufficient sleep or rest every day of the month. Like eating well and being physically active, getting a good night's sleep is vital to your well-being. Here are 10 tips to help you get a good night's sleep. - Stick to a sleep schedule.
Go to bed and wake up at the same time each day—even on the weekends. As creatures of habit, we have a hard time adjusting to altered sleep patterns. While it's tempting to sleep late on weekends, it won't fully make up for your lack of sleep during the week and will make it harder for you to wake up early on Monday morning. - Exercise, but not too late in the day.
Try to exercise at least 30 minutes on most days, but not later than 2 to 3 hours before your bedtime. - Skip caffeine.
Caffeine is a stimulant, and its effects can take as long as 8 hours to wear off fully. Go easy on coffee, colas, certain teas, and chocolate, which all contain caffeine. Reaching for them in the late afternoon can make it hard for you to fall asleep at night. - Avoid alcoholic drinks before bed.
A “nightcap” might help you get to sleep, but alcohol use keeps you in the lighter stages of sleep (less beneficial than the “restorative” deep sleep stage). You also tend to wake up in the middle of the night when the sedating effects have worn off. - Pass up large meals and beverages late at night.
A light snack is okay, but a large meal can cause indigestion that interferes with sleep. Drinking too many fluids at night can cause you to wake up frequently to urinate. - If possible, avoid medicines that delay or disrupt your sleep.
Some commonly prescribed medications, as well as some over-the-counter and herbal remedies for coughs, colds, or allergies, can disrupt sleep patterns. If you have trouble sleeping, talk to your doctor or pharmacist to see whether any drugs you're taking might be contributing to your insomnia and ask whether they can be taken at other times during the day or early in the evening. - Don't take naps after 3 p.m.
Naps can help make up for lost sleep, but late afternoon naps can make it harder to fall asleep at night. Also, keep naps to under an hour. - Have a good sleeping environment.
Get rid of anything in your bedroom that might distract you from sleep, such as noises, bright lights, an uncomfortable bed, or warm temperatures. You'll sleep better if the temperature in the room is kept on the cool side. - Relax before bed.
Take time to unwind at the end of the day. Use the hour before bed for quiet time. Engage in a relaxing activity, such as reading or listening to music, as part of your bedtime ritual. - See a doctor if you continue to have trouble sleeping.
If you consistently find it difficult to fall or stay asleep and/or feel tired or not well rested during the day despite spending enough time in bed at night, you may have a sleep disorder. Your family doctor or a sleep specialist should be able to help you, and it is important to rule out other health or psychiatric problems that may be disturbing your sleep. Sleep and circadian disturbances and disorders affect an estimated 25–30 percent of children, adolescents, and adults in the United States. Learn more about sleep: - Your Guide to Healthy Sleep (newly updated 64-page booklet)
- In Brief: Your Guide to Healthy Sleep (4-page fact sheet)
- NHLBI Health Topics: Sleep Deprivation and Deficiency, Insomnia, Narcolepsy, RestlRestless Legs Syndromeess Legs Syndrome, Sleep Apnea, Continuous Positive Airway Pressure (CPAP), Sleep Studies
- Sleep and Circadian Disturbances and Disorders: Resources and Tips for Health Professionals
| | Top Research Findings From the NHLBI Here are just a few of many exciting key research findings published in fiscal year 2011 that advanced our knowledge of blood, cardiovascular, and lung diseases. All studies had funding support from the National Heart, Lung, and Blood Institute (NHLBI). - A compound in broccoli may combat chronic obstructive pulmonary disease (COPD).
- The drug hydroxyurea was proved safe and effective for young children with sickle cell disease.
- Genetic factors that influence blood pressure were identified.
- Sleep apnea was shown to double cardiovascular disease risk.
- A genetic variant that affects response to asthma drugs was discovered.
Explore the full list of top NHLBI-supported research findings.
News and Events NHLBI Hosting a Twitter Chat on Sleep
The NHLBI is hosting a Twitter “SleepChat” on Friday, March 9 at 1 p.m. EST. The chat will feature sleep experts from the NIH, the CDC, and the Brigham and Women's Hospital who will be on hand to address your questions about sleep health and to highlight current research. Director's Corner: Tenth anniversary Red Dress Collection Fashion Show
As part of American Heart Month, on February 8 the NHLBI's The Heart Truth® Campaign, with the support of the Foundation for the National Institutes of Health, showcased the Red Dress Collection 2012 at Fashion Week in New York City. (shown) American College of Cardiology (ACC)Annual Scientific Session & Expo, March 24–27, Chicago, IL. Student National Medical Association (SNMA) Annual Medical Education Conference, April 4–8, Atlanta, GA.
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Please note that the top two photos on this page (the sleeping man and the researcher) are not for public use. | |
