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With the long days of summer, many people find they are getting no sleep. Did you know, according to the Centers for Disease Control, 1 in 3 adults don’t get the suggested amount of sleep? It is recommended that adults, including the elderly, get 7-8 hours of sleep a day. It is also recommended that school-age children get 10 hours of sleep and teenagers sleep 9-10 daily.
Getting no sleep can affect your concentration, ability to remember things and may also impact your work and participation in hobbies.
6 helpful tips if you are getting no sleep
- Ditch the electronics before bedtime
- Cell phones and tablets are more and more becoming the reason individuals can’t sleep. Not only is the blue glow from their screens hurting your sleep, but you can often lose track of time spent on these devices, resulting in less sleep
- Avoid caffeine in the evening
- Caffeine can wreak havoc on your ability to fall and stay asleep. Caffeine can exist in more things than just soda and coffee. Be sure to review nutrition labels in order to make sure you’re avoiding this energizing substance
- Lose that midday nap
- Try to stay awake during the day. A midday nap can often make you more energized later in the evening, when you should be going to sleep for the day. If a nap is needed, try to keep it around 20 minutes or less
- Don’t eat before you sleep
- Eating before sleeping can overload your digestive system, causing a lack of comfort, making it so you can’t sleep. Avoid eating the hour before bedtime. If you must eat, make sure the food is light and you don’t eat too much of it. Keep in mind though, it can be difficult to fall asleep on an empty stomach, so plan accordingly
- Find a sleep routine
- Identifying an ideal time to fall asleep at night and to wake up each morning can help you establish a nice sleep routine. Creating a sleep routine benefits your body clock and can often help you fall sleep easier and wake up more refreshed
- Hit the gym
- Exercise can help create fatigue, in turn resulting in an ability to fall asleep and stay asleep easier. Post-workout energy can make it so you can’t sleep though. Make sure you finish exercising a few hours before you plan to sleep
When to talk to your doctor
If you are experiencing anything related to one of the major sleeping disorders like Insomnia, Narcolepsy, Restless Legs Syndrome (RLS) or Sleep Apnea, we suggest speaking with a physician about treating your sleep disorder. Treatments for these conditions may include being prescribed a common sleep assist prescription like Zolpidem Tartrate (generic Ambien), Zaleplon (generic Sonata) and Eszopiclone (generic Lunesta).
Sleep assist drugs may be absent from your insurance drug formulary. In order to better afford these medications, be sure to search your prescriptions with our pharmacy price search tool.