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Blog at New York Doctors Urgent Care in Manhattan, NY

According to the CDC, between 50 and 70 million American adults suffer from sleep disorders or sleep deprivation, which can not only impact daily functioning, but also cause long-term health problems.

If you are one of those who have sleepless nights frequently, there are solutions within reach. The tips below can help minimize the damaging effects of sleep deprivation and next day grogginess.

1. Although it sounds simple, you should set a daily sleep schedule and stick with it.

Try to get to sleep at the same time every night and wake up the same time every morning (including Saturdays and Sundays). This will help your body get on and stay on schedule.
2. Avoid eating a large meal and drinking alcohol before going to bed. Additionally, try to stay away from processed foods or foods high in sugar.

3. Eliminate your caffeine consumption before you go to sleep. Try to cut your caffeine consumption off at 2 p.m. or 3 p.m. No coffee, tea, or soda (unless it’s decaffeinated).

4. If you nap during the day, limit it to 15 to 20 minutes in the early afternoon. If you get tired in the afternoon but can’t nap, take a short walk.

5. Try to get as much exposure to natural light as possible throughout the day.

6. Exercise regularly for at least 30 minutes a day, but try to do it in the morning or afternoon. Exercising too late in the day can delay sleep — unless it’s yoga.

7. Adjust your sleep environment. Keep the room dark, cool and quiet. Make sure your bed is comfortable.

8. Although we are all guilty of it, try to leave work outside of the bedroom to minimize stress and anxiety from the day.

9. If you have a high-stress job or had a stressful day and you can’t unwind before you go sleep, keep a note pad by your bed to jot down your thoughts.

10. Take 20 minutes to unwind before you go to sleep. Try some light reading or taking a hot bath.

11. Don’t let your cat or dog share your bed.

12. Try to avoid consuming too much liquid before bed to reduce the number of trips you take to the bathroom during the night.

Kristin Marquet is a publicist who has worked with some of today’s hottest health, wellness and lifestyle brands. As someone passionate about wellness and fitness, she is an avid runner and exercise junkie. With an MS in Marketing and Public Relations, Kristin is also a guest lecturer at New York University. Connect with her on at @KristinMarquet.

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