top of page

TIPS FOR HEALTHY SLEEP

Did you know good sleep reduces the likelihood of developing Alzheimer's disease, heart disease, high blood pressure, and other medical conditions?


According to the National Institutes of Health, there are 4 key sleep factors crucial to protect your health:

1.png
woman sleeping
GOOD QUALITY, UNINTERRUMPED SLEEP
grey background
7-9 HOURS OF SLEEP EACH NIGHT
clock
white and yellow background
night sky
REGULAR BEDTIME AND WAKE UP TIME EVERY DAY
yellow background
EXPOSURE TO SUNLIGHT DURING THE DAY
happy sun
PRACTICE HEALTHY HABITS DURING THE DAY:
GO TO SLEEP & WAKE UP AT THE SAME TIME EVERY DAY
phone, alarm clock, and calendar
sun

GET AT LEAST 30 MIN OF SUNLIGHT
CREATE A GOOD SLEEPING ENVIRONMENT:
HAVE A COMFORTABLE MATTRESS & PILLOW
two pillow, one grey and the other pink
thermometer
KEEP THE ROOM TEMPERATURE COOL
EXCERSISE REGULARLY, AVOIDING THE 2-3 HOURS BEFORE BEDTIME
seniors practicing Yoga
AVOID THE USE OF ELECTRONIC DEVICES IN THE BEDROOM
no cell phone sign
cat sleeping

NO NAPS AFTER 3PM
TAKE TIME TO RELAX BEFORE GOING TO BED:
AVOID CAFFEINE, NICOTINE, AND ALCOHOL LATE IN THE DAY
coffee beans
music notes
READ A BOOK OR LISTEN TO MUSIC. TURN OFF THE TV AND YOUR OTHER ELECTRONICS.
drawing of a plate of curry
AVOID LARGE MEALS AND DRINKS LATE AT NIGHT
AVOID MEDICINES THAT DELAY OR DISRUPT YOUR SLEEP IF YOU CAN
pill bottles
TAKE A HOT BATH
bathtub with hot water inside

If you have been trying to fall asleep for more than 20 minutes, get up and do something relaxing. Contact your doctor if you continue to have trouble sleeping.

Visit www.nhlbi.nih.gov/sleep for more information.

bottom of page