12 tips to help you get a good night's sleep

Sleep is important for your physical and emotional health. Sleep helps keep the immune system strong. It can also help your mood and make you feel less stressed. According to the Centers for Disease Control and Prevention, inadequate sleep is associated with a number of chronic diseases and conditions such as diabetes, cardiovascular disease, obesity and depression. Get the proper amount of sleep is an essential aspect of the prevention of chronic diseases. You need a good night's sleep.

Here are some tips to help you get the sleep you need:

1. try to get the recommended dosage of sleep. This is important for both you and your family. It is not funny when a member is irritable and ruined the day for the rest of you. Be sure to compensate any sleep deficit, because it will catch up to you.

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Sleep recommendations by the National Sleep Foundation

Newborns

birth-2 mo. old = 12-18 hours

3-11 mo. old = 14-15 hours

Toddlers/Children

1-3 yrs old = 12-14 hours

3-5 yrs old = 11-13

5-10 yrs old = 10-11 hours

Adolescents

10-17 yrs old = 8. 5 to 9. 5 hours ago

Adults

18 + yrs old = 7-9 hours

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2. set the mood. Get rid of distracting elements that distracts from sleep and remember everyday stress and worries. Put the TV, computer, Office desk and treadmill from resting area. Replace with soothing colors, and sounds.

3. choose your surrounding wisely. Be sure to have a quiet and dark so that you are undisturbed and in peace. Light inhibits the secretion of melatonin, a hormone that naturally promotes sleep. Use a sleep mask and ear plugs if light and noise bother you.

4. begin to wind down activities before bed time. Make sure that there is nothing that remains undone which should not wait until morning. It is bad when you have to do something that should have done before.

5. do not drink caffeinated beverages after 14.00 Give energy by increasing the time drinks to wear off before evening. Tea and coffee is good, if decaffeinated.

6. exercise within 3-4 hours before bedtime. Exercise increases blood flow and gives you energy. May be harder to fall asleep.

7. do not take a NAP close to bedtime. NAPs are to help you feel refreshed. If you take a NAP, probably won't be in the mood for sleep so shortly after.

8. If you like wine, it is better with dinner rather than late at night. If you drink late at night, will give a restless night's sleep.

9. do not take a warm bath before bed. The body needs to have time to cool down to sleep. The temperature of the body naturally goes down, so prior sleep will take longer to arrive.

10. Turn down the thermostat. Since the temperature of the body naturally goes down at night, the low temperature will help your body to reach the desired temperature. A good temperature is less than 70 degrees f.

11. de-stress. Keep a list of things to do. Get things done and make a new one for the next day. This will clear your mind so that we can rest. Try yoga to put your mind at ease, quietly breathing and reduce muscle tension without turns your heart.

12. Dress comfortably. Do not wear clothes or binding so you don't overheat. It is better to wear light clothing and comfortable, and have the bed linen that can be layered and lifted quickly if necessary. Take time to try some of these suggestions. You may find that your mood and the vision of life be reinitiated. Rest is important, and you will feel better for it. Have a good night.

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