Focus On... Getting Enough Sleep

June 2019

Summer is jam-packed with activities. The weather is warmer, and there is much to do with the longer days. While keeping busy is great, you should also make sure that you are prioritizing your sleep as well.

It is recommended that adults get between seven and nine hours of sleep per night. Without the adequate amount of sleep your energy, productivity, emotional balance and weight can suffer. Getting enough sleep helps us feel refreshed and have the energy to take on another day — especially when there are so many fun summer activities to attend!

Even if you are getting enough sleep, you want to make sure it’s quality sleep. For adults, good quality sleep means that you typically fall asleep in 30 minutes or less, sleep soundly through the night with no more than one awakening, and drift back to sleep within 20 minutes if you do wake up.

Some tips to improve your sleep quality are:

  • Establish a regular bed and wake up time. This will allow your body to adjust to a sleeping routine.
  • Avoid bright screens one-to-two hours before bedtime. Electronic devices emit a blue light, which if viewed at nighttime can throw the body’s biological clock out of whack.
  • Exercise regularly. Exercise lifts mood and reduces stress. It can strengthen circadian rhythms, promoting daytime alertness and helping bring on sleepiness at night.

Resources

To learn more about Getting Enough Sleep, check out the following resources:

 

Get Enough Sleep (A Cup of Health with CDC) - Podcast

 

Do you get enough sleep infographic (CDC )

 

Sleep Quality vs. Sleep Quantity (Sleep.org)