Sleep is very important to your health. Lack of sleep can affect your concentration, and your mood. It can make a person more likely to get into an accident. People do not perform their daily tasks as well when they are sleepy.
Adults need seven or eight hours of sleep every night; children and teens may need nine hours or more. Try some of these tips to help you get a good night’s sleep:
- Go to sleep at the same time every night, and get up at the same time every morning, (even on weekends). Creating a regular sleep cycle will help you fall asleep.
- Avoid caffeine, alcohol, and nicotine late in the evening. Caffeine and nicotine are stimulants that will cause you to stay awake. Alcohol might make you sleepy, but it will not allow you to get the kind of sleep you need.
- Make sure you get enough exercise. Doing regular physical activity during the day can make it easier for you to fall asleep at night. It can also make your sleep more restful.
- Resist the urge to take a long nap. Limit naps to 30 minutes. The middle of the afternoon is a great time for a quick nap. Longer naps, or naps taken in the evening, can disrupt your sleep cycle.
- Create a relaxing bedtime routine. Take a warm bath or shower. Read a book. Dim the lights, and listen to calming music as you lie in bed. This can make it easier for you to transition between being wide awake to being sound asleep.