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  • Writer's pictureDr. Nilong Vyas

Tips For A Restful Night's Sleep

Photo by Kinga Cichewicz on Unsplash

In our hard-driving culture, sleep is often seen as a sign of weakness, and some people even brag about how little sleep they get each night as if it’s a badge of honor. Yet there is no question that we need adequate sleep to perform at our best. What’s more, lack of sleep increases the risk of chronic diseases such as dementia and heart disease.

Even if you’re convinced of the benefits of a good night’s slumber, you might still find yourself struggling to fall asleep—and waking up feeling tired and groggy the next morning. If getting a restful night’s sleep has been a challenge for you, try the following tips.

  • Create a cool, comfortable, and dark sleep environment that is free of clutter and noise.

  • Turn off all screens at least an hour before bed. If that is not possible, use a blue light filter device on your screen to diminish the blue light emitted that can stimulate the retina (part of the eye) and cause wakefulness. 

  • Eliminate caffeine after noon, if possible. 

  • If having difficulty sleeping, it is best to get out of bed, move around, read a book, journal, and then try to get back to sleep once you are feeling sleepy again. This process may take up to an hour and a half. 

  • Aim for achieving 7-8 hours of sleep per night. 

  • Sleep is seen as a sign of weakness in our society and a badge of honor when minimal hours of sleep are achieved per night. Yet the risk of chronic diseases such as dementia and heart disease can be increased secondary to sleep deprivation.  

  • Prioritize sleep as you would nutrition and exercise. The overall health impacts are truly great. 

Happy Sleep!

Dr. Vyas

*Published on on 10/22/19



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