Feeling tired, crabby and just plain worn out? Perhaps the problem was a lousy night's sleep. A chronic lack of sleep can increase the risk for obesity, diabetes, heart disease and other illnesses, so it's important to get proper sleep. For adults that means about 7 or 8 hours a night, teens about 9 or 10 and younger school age children at least 10 hours each evening.
If you're struggling to get enough sleep here are some tips to help you get catch some z's:
- Though it might be tough, try to stick to a sleep schedule. Go to bed and get up the same time everyday, even on weekends. This reinforces your body's sleep-wake cycle.
- Try not to drink anything with caffeine or alcohol too close to bedtime or this may disrupt your sleep.
- Consider starting a relaxing bedtime routine, such as taking a warm bath or shower, reading a book or listening to soothing music. It can help ease the transition between wakefulness and drowsiness.
- If you nap during the day try to limit it to no more than 30 minutes or you may have trouble falling asleep later that evening.
- Regular exercise can help you fall asleep faster and may promote deeper sleep.
- Try to manage your stress so you can wind down at the end of the day.