Tips on How to Get More Rest

According to recent research, over 40% of Americans are sleep deprived, getting less than five hours of sleep per night. And surprisingly, adolescents have the highest percentage of sleep deprivation.  Getting less than six hours of sleep each night leaves you cognitively impaired and it is believed it played a role in the Exxon Valdez oil spill, the Staten Island ferry crash and the Three Mile Island nuclear meltdown. Countless people have lost their lives due to tired drivers dosing off behind the wheel.

The effects on our health are alarming as sleep deprivation has been linked to health effects such as obesity, diabetes, cardiovascular disease, Alzheimer’s, cancer, depression and anxiety disorders.  When we become sleep deprived our reaction time slows down, which can lead to accidents, injury and potentially even death.  Our cognition suffers and it becomes difficult to process information and make decisions.  Brain growth slows down impacting our ability to learn. Emotions become heightened, and our immune function deteriorates.

By making a few adjustments to our daily routine, it is possible to get uninterrupted, restful sleep, and better overall health. Listed below are a few tips to help you get started on restful sleep:

  • Avoid watching TV or using your computer in the evening, at least an hour before going to bed. These devices emit blue light, which tricks your brain into thinking it’s still daytime
  • Get some sun in the morning, and at least 30 minutes of bright sun exposure mid-day. Ten to 15 minutes of morning sunlight will send a strong message to your internal clock that day has arrived, making it less likely to be confused by weaker light signals during the night.
  • Sleep in a dark room. Even the slightest bit of light in your bedroom can disrupt your body’s clock and your pineal gland’s melatonin production.
  • Install a low-wattage yellow, orange, or red light bulb if you need a source of light for navigation at night.
  • Keep the temperature in your bedroom below 70 degrees F. Studies show that the optimal room temperature for sleep is between 60 to 68 degrees F.
  • Take a hot bath 90 to 120 minutes before bedtime. This increases your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you are ready to sleep.

There are many different aspects of maintaining health. Getting restful sleep is a key factor. If you like helping others, consider the Healthcare field.  Sumner College has been helping students prepare for successful careers since 1974. Our practical nursing program can be completed in 13 months, our registered nursing program is 24 months and our medical assisting program is 7.5 months from start to finish. Visit us on the web at:, or call us at 503-223-5100.



Learn more: