Overview
Good sleep helps your body rest, repair, and get ready for the next day. How long you sleep and the quality of it are both important.
Getting healthy sleep can:
- Help you learn and remember information
- Heal and repair your body
- Maintain normal hormone levels
- Support healthy growth and development
- Lower your risk of health problems and sickness
- Keep you feeling mentally alert, happy, and productive
Are You Getting Enough Sleep?
There’s no set amount of sleep you should get, everyone is a little different. For most adults, 7-9 hours is a good target. For children and teens, the recommended amount is higher and varies depending on their age.
Here are some signs you might not be getting enough sleep or are experiencing sleep deprivation:
- Feeling tired during the day
- Slow reaction times
- Trouble focusing
- Memory problems
- Reduced strength
- Mood changes
If you’re experiencing these symptoms, there are ways to improve your sleep and wake up feeling recharged.
Tips for Improving Your Sleep
Prioritize your sleep - When busy, sleep often gets cut from your schedule first. Try to make sleep a priority to keep your mind and body feeling good.
Keep a consistent bedtime - Try to keep the same sleep schedule every day, even on weekends. This can help keep your body’s internal clock in rhythm.
Keep your bedroom quiet, cool, and dark - Being comfortable can help you get a better sleep. Try things like blackout blinds, a white noise machine, or fan.
Have a quiet hour before bed - Limiting screen time and exercise can let your body's internal clock know you’re winding down for bed. Try out some calming methods instead.
Avoid stimulants and meals before bed- Things like nicotine, caffeine, alcohol, and large meals before bed can affect your sleep patterns and make it hard to sleep.
Spend time outside and exercise daily - Try to finish exercising at least an hour before you go to bed to give your body time to wind down.
Napping
Use these tips so that your naps will help you be alert, productive, and boost your performance.
- Keep them short, around 20-30 minutes. Set an alarm to help you wake up. You might feel groggy if it’s longer.
- Try to nap in the early afternoon. If you nap too late in the day, you might have trouble falling asleep at night.
- If you find you need naps often, it might be a sign to improve your nightly sleep. Try some of the tips on this page to see if they help!
If these tips aren’t helping and you are still experiencing signs of sleep deprivation, speak to your doctor. Your sleep is important.
When Sleep is Hard to Get
Rest when you can - Short naps, quiet breaks, or just closing your eyes for a few minutes can help.
Create small moments of calm - Try breathing exercises stretching, or listening to some calming music before bed to reduce stress.
Keep a routine - If you can, try to rest around the same times every day, even if your schedule changes.
Ask for support - Trade responsibilities, be honest about what you need, and reach out for help when you’re overwhelmed.
Be gentle with yourself - Don’t be hard on yourself when you have a rough night. Some nights will be better than others, and that’s ok!
Find More Support
If these tips aren’t helping, more support is available. You can call 988 anytime, or find more tips on Be Well.