10 Tips to Get More Sleep

Are you getting enough sleep at night? Do you have problems falling asleep or staying asleep? Do you feel sleepy during the day? According to the Centers for Disease Control and Prevention (CDC), about 1 in 3 adults living in the United States do not get healthy amounts of sleep.

Rest and sleep are basic human needs, just like food, water, and air. And getting enough sleep can be just as important as getting enough physical activity.  The American Academy of Sleep Medicine says:

• Adults need at least 7 hours of sleep each night. This helps us stay in good mental and physical health, promotes quality of life, and helps avoid injury. Not getting enough can affect family life and work productivity, and put a strain on relationships.
• Children and teenagers need more sleep, at least 9 and up to 12 hours a night. Children and teens who don’t get that much may have problems getting along with others. They may have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.

What the research says about sleep and your health

The more immediate effects of not getting enough sleep may seem obvious. But long-term sleep problems can affect your risk of developing or worsening health problems. When you get enough quality sleep, studies show you can reduce your risk for certain chronic conditions. These include heart disease, high blood pressure, stroke, and Type 2 diabetes. You’ll also have a lower risk of having an accident or getting injured.

Many people wonder if sleep can affect cancer risk, too. There’s not enough research that clearly links sleep with cancer risk. Some studies suggest that the risk of cancer may increase when there are chronic sleep problems. This means the body’s sleep cycle is disrupted, and the disruptions continue for long periods of time. But researchers continue to study this and other health risks of inadequate sleep.

Tips to improve your sleep

1. Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
2. Don't take naps after 3 p.m, and don't nap longer than 20 minutes.
3. Stay away from caffeine and alcohol late in the day.
4. Avoid tobacco, including vapes (electronic or e-cigarettes).
5. Eat a healthy diet.
6. Get regular exercise, but not within 2-3 hours of bedtime.
7. Don't eat a heavy meal late in the day. A light snack before bedtime is OK.
8. Make your bedroom comfortable, dark, quiet, and not too warm or cold.
9. Follow a routine to help you relax before sleep (for example, reading or listening to music) and keep a diary of results. Avoid screen time and turn off the TV at least an hour before bedtime.
10. Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.

For people with cancer

Sleep disturbances can be very common in people with cancer and usually have more than one cause. People in cancer treatment may sleep more than usual, or they may have trouble sleeping. Learn what patients and caregivers can do to help with sleep problems.