A good night’s sleep lets our bodies regenerate both mentally and physically. Lack of sleep can impair memory, reaction time, and alertness. Adults need an average of seven to nine hours of sleep each night. If you have difficulty sleeping at night, try the following tips:
- Avoid drinking coffee, tea, and alcohol close to bedtime. Alcohol and caffeine-containing beverages will give you a restless, unfulfilling sleep.
- Don’t smoke near bedtime. Tobacco products disrupt sleep.
- Try to think about things that are relaxing and calming.
- Don’t keep the bedroom too warm; you will wake up more often during the night.
- Don’t lounge in bed. Watching TV, reading, conversing, and eating in bed can break down your association of the bed and sleep. Keep your bed as a place for sleep only.
- If you are hungry, have a light snack before bedtime such as a slice of bread and/or a warm beverage, but don’t go for a feast.
- Exercise regularly but not right before you are going to sleep.
- Sleep in moderation. Get as much sleep as you need to feel rested, but don’t sleep too much.
- Stick to sleeping routines. Go to bed and get up at about the same time every day.
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