Digital Exclusive: Building healthy sleep habits

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SIOUX CITY, Iowa (KCAU) – Getting a good amount of sleep is just as important as the quality of sleep you get.

The Centers for Disease Control and Prevention (CDC) says that adults from the ages of 18 to 64 need seven to nine hours of sleep every night.

More than one-third of adults in the U.S. get less than seven hours of sleep daily.

Some signs of having poor sleep quality include waking up repeatedly and not feeling rested after getting enough sleep.

Having healthy sleep habits, also called sleep hygiene, can help you get a good night’s rest.

The American Academy of Sleep Medicine offers these tips for building healthy sleep habits.

  • Keep a consistent sleep schedule. Get up at the same time every day, even when you’re on weekends or during vacations.
  • Set a bedtime early enough for you to get at least seven hours of sleep.
  • Don’t go to bed unless you are sleepy. If you don’t fall asleep after 20 minutes, get out of bed.
  • Establish a relaxing bedtime routine.
  • Limit the exposure of bright light at night.
  • Make your bedroom quiet and relaxing. Keep the room at a comfortable cool temperature.
  • Turn off electronic devices at least 30 minutes before bedtime.
  • Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack.
  • Avoid consuming alcohol and caffeine in the late afternoon or evening.
  • Exercise regularly and maintain a healthy diet.
  • Reduce your fluid intake before bedtime.

The CDC adds that getting some exercise during the day can help you fall asleep more easily at night.

If you’re still not able to get a good night’s sleep, go to your doctor to see if you are experiencing a sleep disorder.

Here is a list of common sleep disorders:

  • Insomnia – the inability to initiate or maintain sleep.
  • Narcolepsy – excessive daytime sleepiness combined with sudden muscle weakness.
  • Restless Legs Syndrome (RLS) – an unpleasant “creeping” sensation often associated with aches and pain throughout the legs.
  • Sleep Apnea – brief pauses in breathing or shallow breathing during sleep.

For more information, go to the Centers for Disease Control and Prevention’s section on sleep and the American Academy of Sleep Medicine’s healthy sleep habits page.

Copyright 2020 Nexstar Broadcasting, Inc. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.

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