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Make a change for yourself…make a change for the better

Am I getting enough sleep?


Why get 7-9 hours of sleep

  • Supports overall health and well-being.
  • Helps decrease risk of depression, diabetes, obesity and heart disease.
  • Helps maintain healthy weight.
  • Helps manage chronic diseases.
  • Supports your immune system.
  • Supports memory and learning.
  • Less risk of car accidents.

Tips for healthy sleep

  • Maintain regular bed and wake time including weekends.
  • Make a regular, relaxing bedtime routine such as a hot bath, reading a book or listening to soothing music.
  • Create a sleep friendly place that is dark, quiet, comfortable and cool.
  • Sleep on a comfortable mattress and pillows.
  • Use your bedroom only for sleep and sex.
  • Finish eating at least 2-3 hours before your regular bedtime.
  • Exercise regularly. It is best to complete your exercise at least a few hours before bedtime.
  • Avoid caffeine (coffee, tea, soft drinks, chocolate) close to bedtime. It can keep your awake.
  • Avoid nicotine. Used close to bedtime, it can lead to poor sleep.
  • Avoid alcohol close to bedtime, it actually disrupts sleep, causing nighttime awakenings.
  • If you have sleep problems trouble sleeping or excessive sleepiness during day talk to your health care provider.

Resources and where to get more information

 

Unless otherwise noted, all materials and forms on this page are in PDF format.

Links to external resources are provided as a public service and do not imply endorsement by the Washington State Department of Health.


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