How Sleep Can Benefit Your Health

Stay Well

How many hours do you sleep every night? If you are getting less than seven hours, you may not be getting enough. Not getting enough sleep can increase your risk of depression, chronic disease and weight gain. Use the following recommendations to help get the sleep you need.

Stick to a schedule

  • Try to go to bed and wake up at the same time each day
  • Resist the urge to sleep in
  • Keeps a regular schedule for meals, medications, and activities
  • Try not to nap during the day
  • Create a bedtime routine you can go through 30 minutes before bedtime
  • Avoid screen time for at least one hour before you go to bed

Watch what you eat and drink

  • Don't drink caffeine within six hours of bedtime
  • Don't use nicotine close to bedtime or during the night
  • East a light snack before bed so you are not hungry
  • Don't drink alcohol within 6 hours of going to bed
  • Don't drink too much of anything late in the day

Make your bedroom a room for sleep

  • Use your bedroom just for sleeping
  • Don't fall asleep in a room other than your bedroom
  • Make sure your bedroom is quiet
  • Keep your bedroom dark
  • Make sure your room is at a comfortable temperature
  • Make sure your bed and pillow are comfortable

For more information, visit Intermountain Healthcare's fact sheet


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