Adequate Sleep

Some helpful ideas to help get Yes you can! Adequate Sleep
adequate sleep:
with Are you getting enough sleep?
 Go to bed at the same time every night How to improve your sleep quality.
and get up at the same time every morning. Consumer Action Network (CAN) Why adequate sleep is important
is a not-for-profit 501(c)(3)
 Avoid “sleeping in” (sleeping much later organization established by for good mental health.
that your usual time for getting up). It will
make you feel worse. consumers. CAN’s mission is the Nothing About Us Without Us
empowerment of mental health
 Establish a bedtime “ritual” by doing the consumers by promoting recovery and
same things every night for an hour or two
before bedtime so your body knows when self advocacy.
it is time to go to sleep
Consumer Action Network
 Avoid caffeine, nicotine, and alcohol. (CAN)

 Eat on a regular schedule and avoid a 1300 L Street, NW, Suite 1000
heavy meal prior to going to bed. Don’t Washington, DC 20005
skip any meals.
202.842.0001 | 1202.842.2685 (f)
 Eat plenty of dairy foods and dark green Email: [email protected]
leafy vegetables.
Website: www.can-dc.org or
 Exercise daily, but avoid strenuous or find us on Facebook
invigorating activity before going to bed .

 Play soothing music on a tape or CD that
shuts off automatically after you are in bed.

 Try a turkey sandwich and a glass of milk
before bedtime to make you feel drowsy.

 Turn off the TV at least half an hour
before bedtime

Some helpful ideas to help get Sufficient sleep is a sleep duration fol- Although some people claim to feel
adequate sleep lowed by a spontaneous awakening that rested on just a few hours of sleep a
leaves you feeling refreshed and alert for night, research shows that people who
Getting good sleep can be a challenge in the day. sleep so little over many nights don't
today’s world. Below are a few tips to perform as well on complex mental tasks
help you get the rest you deserve: We are a society where people stay up all as do people who get closer to seven
night to study, work, or have fun. How- hours of sleep a night. Studies among
Try having a small snack before you go ever, going without adequate sleep has adults also show that getting less or
to bed, something like a piece of fruit or short-and long-term consequences. much more than seven hours of sleep a
a piece of cheese so you don’t wake up night is associated with a higher mortal-
hungry in the middle of the night A lack of adequate sleep can affect judg-
ment, mood, ability to learn and retain Still need help? Call the Access Help-
Take a warm bath or shower before information. Sleep deprivation may lead line: 1-888-7We-Help (202-793-4357)
going to bed. to a host of health problems.
Community Service Providers
Place a drop of lavender oil on your Study after study has revealed that the Case management, therapist,
pillow. price of insufficient sleep may be poor
health. psychiatrist
Drink a cup of herbal chamomile tea
or take chamomile capsule before going
to bed