5 tips to help you sleep tight

Rachel Brown, MD

Family Medicine

Most adults require 7–9 hours of sleep each night, and yet they don’t average nearly that much rest. “Even if you are someone who doesn’t think they need much sleep, you must make sleep a priority,” said Rachel Brown, MD.

She shared these tips to help you get the good night of sleep you need. 

1. Take a nap. Naps count toward your total amount of sleep in a day and can significantly reenergize you.
2. Get outside in the sun. Getting daytime sunlight exposure for even a few minutes improves your sleep at night. 
3. Limit your screen time. Avoiding blue lights in electronic devices leads to better quality sleep. Turn off the TV and put away electronics prior to bed.
4. Adjust the thermostat. Room temperatures of 65–72 degrees facilitate the best sleep and increase your basal metabolic rate even while you sleep.
5. Try a natural sleep aid. If you need a sleep aid, start with melatonin, the natural sleep hormone. Start with a low dose and work your way up to 10 mg if needed. Be sure to talk with your doctor before you start any supplement to make sure it does not interact with any medications you are already taking.

“Not getting enough quality sleep can decrease your ability to do simple tasks, impair your concentration and memory, worsen your mood and sense of happiness, and increase your risk for chronic disease and weight gain,” said Dr. Brown. Use these tips and get yourself a good night’s rest.