Sleep awareness: 7 tips to help you get better sleep

Getting enough good sleep can be difficult for some. However, the Centers for Disease Control and Prevention (CDC) says getting enough sleep is not a luxury — it’s something people need for good health.¹ Not getting enough sleep can be linked to many chronic heart diseases and hazardous health conditions, including type 2 diabetes, obesity and depression.

According to the CDC, one third of U.S. adults reported they usually got less than the recommended amount of sleep.¹ The National Sleep Foundation says that, “one key benefit of getting enough good sleep is strengthening your immune system to help prevent or limit infection in your body.”² Now, more than ever, we need the restful sleep that boosts the body’s immune defense in addition to its vital overall role in our physical and mental well-being.

Here are some steps you can take to encourage good sleep:

1. Be consistent with your sleep schedule. Go to bed and wake up at the same time, even on the weekends.^3,4
2. Maintain a healthy diet and add daily exercising to your routine.^3,4 Talk with your doctor before significantly increasing your activity level.
3. Be aware of the health disorders that can affect your sleep. This includes insomnia, restless leg syndrome, narcolepsy or sleep apnea.⁵
4. Avoid eating large meals, drinking caffeine or alcohol before bedtime.^3,4
5. Keep your bedroom dark and quiet and at a cool, comfortable temperature.^3,4
6. For adults over 18, get at least seven or more hours of sleep per night.³
7. Turn off or remove all electronics from your bedroom including TVs, phones, tablets, computers, etc.^3,4

At Optum Medical Care, we make sleep awareness a priority! If you are experiencing sleep disturbances or have concerns about the quality of your sleep, schedule an in-office or virtual visit with your medical provider. They can try to uncover any underlying conditions that may be causing your sleep problems and make treatment recommendations.

Disclaimer:

The information featured in this site is general in nature. The site provides health information designed to complement your personal health management. It does not provide medical advice or health services and is not meant to replace professional advice or imply coverage of specific clinical services or products. The inclusion of links to other web sites does not imply any endorsement of the material on such websites.

1. Sleep and Sleep Disorders. https://www.cdc.gov/sleep/index.html. Last reviewed September 7, 2022. Accessed April 5, 2023.
2. Sleep, Immune Health, and Vaccination. https://www.thensf.org/immune-health-sleep-and-vaccination. Accessed April 5, 2023.
3. Are You Getting Enough Sleep? https://www.cdc.gov/sleep/features/getting-enough-sleep.html. Last reviewed September 19, 2022. Accessed April 5, 2023.
4. Tips for Better Sleep. https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html. Last reviewed September 13, 2022. Accessed April 6, 2023.
5. Key Sleep Disorders. https://www.cdc.gov/sleep/about_sleep/key_disorders.html. Last reviewed December 14, 2022. Accessed April 8, 2023.