10 Tips from the National Sleep Foundation to Help You Fall Asleep and Stay Asleep

Did you know the word “insomnia” means “no sleep” in Latin?

As a friend of the National Sleep Foundation on Facebook, I frequently view their posts on sleep-related education and research. Recently, a particular post caught my eye: Healthy Sleep Tips. I, for one, have no trouble falling asleep, but I have a very difficult time staying asleep and feeling refreshed when I wake up. Friends of JacuzziOfficial reported to get an average of 4-6 quality hours of sleep. I typically get four quality hours of sleep a night even though I am in bed for eight hours, my sleep is never deep and continuous. According to the National Sleep Foundation, “throughout adulthood, even as we get older, we need 7-9 hours of sleep.”

For you tired, sleep deprived individuals, I give you the National Sleep Foundation’s Healthy Sleep Tips:

  1. Maintain a regular bed and wake time schedule including weekends.
  2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
    Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated.
  3. Create a sleep-conducive environment that is dark, quiet, comfortable and cool.
  4. Sleep on a comfortable mattress and pillows.
    Make sure your mattress is comfortable and supportive. The one you have been using for years may have exceeded its life expectancy – about 9 or 10 years for most good quality mattresses.
  5. Use your bedroom only for sleep and sex.
  6. Finish eating at least 2-3 hours before your regular bedtime.
  7. Exercise regularly. It is best to complete your workout at least a few hours before bedtime.
  8. Avoid caffeine (e.g. coffee, tea, soft drinks, chocolate) close to bedtime. It can keep you awake.
  9. Avoid nicotine (e.g. cigarettes, tobacco products). Used close to bedtime, it can lead to poor sleep.
  10. Avoid alcohol close to bedtime.

For more hydrotherapy health benefits follow JacuzziOfficial on Facebook and Twitter.