Unlike this guy, 35 percent of adults in this county do not get a good night’s sleep.

If you are not sleeping at least seven hours per night you could be at risk for serious health conditions such as obesity, diabetes, high blood pressure, heart disease or stroke.


Mary Adekunle, RPSGT, RST, Clinical Director of the Bacharach Sleep Center has these tips on getting a good night’s sleep:

  • Go to bed each night at a regular time. You will help to regulate your body clock and will get used to falling asleep at a certain time each night
  • Keep your home cool. When your body temperature drops you begin to feel tired. Dropping the temperature in your house to between 62-68 degrees may help you sleep better.
  • Take a warm bath or shower before bed. The contrast between your body temperature when stepping in to a cool room after a warm shower helps the body to relax and get ready to sleep.
  • Limit your technology use right before bed. Cell phones, iPads and computers stimulate your brain and make it harder to fall asleep.
  • Do not watch TV in the bedroom. The reflection of the bright flashing lights and the loud noise, especially during commercials can disrupt your sleep.
  • Limit your caffeine, alcohol and nicotine intake as they can make it harder to sleep.
  • Make time to relax before bed. Try a relaxation method such as breathing exercises or meditation that can help you to calm down and take your mind off of your worries.
  • Make your bedroom a place to get away. Try to remove clutter and make your bedroom a sanctuary for relaxing.
  • Make sure your mattress is not more than 10 years old. Check to see that both your pillow and mattress allow you to sleep in a comfortable position, in order to get better sleep.


If you try all of these recommendations and are still not sleeping well you should consider starting a diary to document your sleep habits and bedtime routine.  You should also make an appointment to visit a doctor for an evaluation to rule out a sleep disorder or other medical condition that may be impacting your sleep.


For more information on the Sleep Disorders Center call 609-748-5405.


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