{"id":24309,"date":"2022-12-29T21:20:00","date_gmt":"2022-12-30T05:20:00","guid":{"rendered":"https:\/\/samhealth.org\/?p=24309"},"modified":"2023-12-06T15:18:27","modified_gmt":"2023-12-06T23:18:27","slug":"get-a-better-healthier-nights-sleep","status":"publish","type":"post","link":"https:\/\/samhealth.org\/news\/get-a-better-healthier-nights-sleep\/","title":{"rendered":"Get a Better, Healthier Night&#8217;s Sleep"},"content":{"rendered":"<article class=\"article\">\n\t<header class=\"header\">\n\t\t<span class=\"type\"><\/span>\t\t<h1>Get a Better, Healthier Night&#8217;s Sleep<\/h1>\t\t<time>December 29, 2022<\/time>\n\t<\/header>\n\t<div id=\"block_31eb9f6989d7afe2faa701c1ea1ee2cb\" class=\"shs-block block-news-article entry-content\">\n\t\t<div>\n\t\t\t\t\t\t<div class=\"acf-innerblocks-container\">\n\n<p>Sleep is essential for survival, but consistently getting a good<br>night\u2019s sleep is a challenge for many. In fact, the Centers for Disease Control and Prevention states more than 35% of<br>American adults get less than the recommended seven to<br>eight hours of sleep each night.<\/p>\n\n\n\n<p>\u201cHaving good sleep hygiene, which includes your daily routine<br>and sleep environment, can help you experience better<br>quality sleep and allow you to reap the health and well\u2011being<br>benefits that come from sleep,\u201d said Nicholas Gaffney,<br>manager of neurodiagnostics and <a href=\"https:\/\/www.samhealth.org\/health-services\/all-services\/sleep\" target=\"_blank\" rel=\"noreferrer noopener\">Samaritan Sleep Service<\/a><a href=\"https:\/\/samhealth.org\/health-services\/all-services\/sleep\/\">s<\/a>.<\/p>\n\n\n\n<p>Good sleep hygiene starts with healthy daily habits, said<br>Gaffney, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eating well, including limiting sugar and soda.<\/li>\n\n\n\n<li>Exercising regularly.<\/li>\n\n\n\n<li>Limiting caffeine after 1 p.m.<\/li>\n\n\n\n<li>Limiting alcohol, which may help you fall asleep but<br>too much can cause sleep fragmentation and impact<br>sleep quality.<\/li>\n\n\n\n<li>Avoiding anything with a blue light \u2014 TVs, tablets,<br>computers and phones \u2014 30 to 60 minutes before<br>bedtime. Your optic nerve picks up the blue light and<br>signals to your body that the sun is out and time to be<br>awake. This also eliminates stimulation so that your<br>brain can produce the melatonin necessary for sleep.<\/li>\n\n\n\n<li>Setting a regular sleep schedule \u2014 including a bedtime<br>and wake up time \u2014 and stick to it. While it\u2019s tempting<br>to sleep in on a Saturday, it will throw off your sleep<br>schedule and by Monday morning you\u2019ll be in a<br>sleep deficit.<\/li>\n<\/ul>\n\n\n\n<p>Where you sleep is also important. Here are a few ways<br>to ensure your sleep environment contributes to a<br>successful night\u2019s sleep:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Keep your bedroom clean and clutter free.<\/li>\n\n\n\n<li>Keep your bedroom as dark as possible.<\/li>\n\n\n\n<li>Turn your phone off at bedtime or put it in<br>do-not-disturb mode so that you are not awakened<br>by noisy or bright notifications.<\/li>\n\n\n\n<li>Do not let your pets sleep in bed with you. This is a tough<br>one for pet lovers but our furry friends are often what<br>keep us from a good night\u2019s sleep.<\/li>\n<\/ul>\n\n<\/div>\n\t\t<\/div>\n\t\t<aside>\n\t\t\t\t\t\t\t\t\t<figure><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"300\" src=\"https:\/\/samhealth.org\/wp-content\/uploads\/2023\/09\/sleeping-woman-in-pjs-333-CO.jpg\" class=\"attachment-cta size-cta wp-post-image\" alt=\"Sleeping woman\" srcset=\"https:\/\/samhealth.org\/wp-content\/uploads\/2023\/09\/sleeping-woman-in-pjs-333-CO.jpg 360w, https:\/\/samhealth.org\/wp-content\/uploads\/2023\/09\/sleeping-woman-in-pjs-333-CO-300x250.jpg 300w, https:\/\/samhealth.org\/wp-content\/uploads\/2023\/09\/sleeping-woman-in-pjs-333-CO-120x100.jpg 120w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\" \/><\/figure>\t\t<\/aside>\n\t<\/div>\n<\/article>\n","protected":false},"excerpt":{"rendered":"<p>Discover tips for getting a good night&#8217;s sleep.<\/p>\n","protected":false},"author":14,"featured_media":13196,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_searchwp_excluded":"","_shs_workflow_notes":"","_shs_exclude_from_navigation":false,"_shs_promote_article_on_blogs":"","footnotes":""},"categories":[1],"tags":[],"news-topics":[293],"news-types":[270],"services":[262],"specialty":[],"class_list":["post-24309","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","news-topics-wellness","news-types-feature-article","services-sleep"],"acf":[],"_links":{"self":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/24309","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/comments?post=24309"}],"version-history":[{"count":0,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/posts\/24309\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media\/13196"}],"wp:attachment":[{"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/media?parent=24309"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/categories?post=24309"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/tags?post=24309"},{"taxonomy":"news-topics","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-topics?post=24309"},{"taxonomy":"news-types","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/news-types?post=24309"},{"taxonomy":"services","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/services?post=24309"},{"taxonomy":"specialty","embeddable":true,"href":"https:\/\/samhealth.org\/wp-json\/wp\/v2\/specialty?post=24309"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}