Your Voice: A few tips for improving your sleep

Sleeping is essential for the body and the mind. For most adults, seven or more hours of sleep within 24 hours is recommended. Children and teenagers need more. But quality, not just quantity, is important. Signs of poor quality sleep include waking often and not feeling rested, even after sleeping for the recommended amount of time. 

Insufficient sleep is linked with many chronic diseases and conditions — such as Type 2 diabetes, heart disease, obesity, and depression. Not getting enough sleep can also lead to accidents, such as motor vehicle crashes, and avoidable mistakes at work. 

Getting enough sleep is not a luxury — it is something all of us need for good health. 

Tips for better sleep:

• Avoid caffeine and large meals before bedtime.
• Exercise — being physically active during the day can help falling asleep more easily at night.
• Avoid sleeping for a long time during the day. Short naps are OK.
• Avoid any discussions that lead to tension or stress before going to bed. 
• Switch off — or remove from the bedroom — all electronic devices before going to bed. 
• Make sure your bedroom is quiet, dark, and at a comfortable temperature.
• Make sure that you have a consistent bedtime, and try to wake up at the same time each morning, even during the weekend. 

If I get enough sleep, I have all the required energy to do my job without feeling exhausted. I come to my office full of energy and motivation to start my day efficiently. 

On the other hand, not getting enough sleep at night might affect my stamina and concentration. 

I always inspire and motivate my students to get enough sleep, so they can focus in their classes and understand their lessons. When they don’t get enough sleep, they come to the classroom without the energy even to participate, and they keep silent. Moreover, they often claim they have a headache!

For more information about sleep, visit www.cdc.gov/sleep/about_sleep/sleep_hygiene.

Your Voice reflects the thoughts and opinions of the writer, and not necessarily those of the publication.