Sleep is one of the necessities of life. If you don't sleep well or frequently wake up during the night, you’re susceptible not only to fatigue but to a wide range of serious health effects, as any family doctor will tell you. How much sleep do you need? Most adults need eight hours of sleep each night. By following these three tips, you can be on your way to a better night’s sleep.

A Family Doctor's Recommendations for Better Sleep

1. Improve Your Sleep Environment

You'll sleep most deeply on a comfortable mattress with clean, soft bedding. Your body also cools down when you sleep, so turning down the thermostat may help troubled sleepers fall asleep more quickly and sleep more deeply. If a room is too hot, the heat will wake you up. Darken your room as much as possible, and purchase a white noise machine to mask sounds.

2. Set a Schedule

Your body has an internal rhythm that tells it when to be alert and when to sleep. Hewing to a consistent schedule and establishing a set routine before bed can cue your body for sleep.

3. Consider Your Habits

Some daily habits will help you fall asleep more easily at night, while others will keep you up. Don’t exercise right before bedtime because your body needs time to relax and cool down from the exertion. Also, avoid phones, tablets, and computers before bed. Your brain equates their bright lights with daytime.

If you need to discuss your sleep habits with a family doctor, visit Monroe County Hospital & Clinics. Based in Albia, IA, they offer 24/7 service at their state-of-the-art facility and have over 100 years of experience providing caring, skilled medical care. To make an appointment with a family doctor or ask about sleep disorders, call (641) 932-2134, or visit them online to request an appointment.