Get the benefits of a good night’s rest

April 5, 2021

Getting a good night’s rest is important. Not only does it recharge you for the day ahead, but a good night’s rest can lower your risk of infection and serious diseases.

“Sleep is very important. You spend a third of your life asleep and at night your body is really rejuvenating itself,” said SSM Health sleep specialist Dr. Thomas Johnson. “If you’re not getting good, adequate sleep, it can make most problems worse.”

According to the CDC, more than a third of Americans are not getting enough sleep on a regular basis, and the pandemic has only exacerbated this situation. If you have trouble falling asleep, staying asleep through the night, or don’t feel rested in the morning, try to incorporate the following habits into your sleep routine to feel better and improve your quality of life.

Healthy habits can improve the quality of your sleep, helping you feel better, sleep better, decrease the risk of serious health problems and improve your quality of life. If you think you may have sleep apnea, take the Sleep Risk Assessment at to learn more and schedule an appointment with your provider to discuss the results.

Ready? Here are some good practices to try:

Set a rhythm. Try to go to bed at the same time every evening. Set your alarm for approximately the same time every morning, even on weekends and holidays. This will help regulate your internal clock.

Get physical. Take a walk, ride a bike, or get involved in some other type of moderate exercise for 30 minutes every day. This will help you relax and release muscle tension.

Cut caffeine. A cup of coffee in the morning won’t keep you up at night. But avoid the caffeine in coffee, tea, chocolate or soda within six hours of bedtime.

Avoid nicotine. Yet another reason to not smoke: nicotine is a stimulant and can make it difficult to fall asleep.

Check medication side effects. Prescription and nonprescription medications can often cause sleeplessness. Check with your doctor or pharmacist about possible side effects for any medications you take.

Reduce Stress. It is impossible to eliminate all the stress from your life, but reducing stress with relaxation techniques, visualization, exercise and other techniques can make a world of difference in the quality of your sleep.

If you still struggle with sleep after trying these changes, make an appointment with your provider. They can perform a thorough evaluation to determine the cause of your sleep problems and help you create a plan to get the rest you need.

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