Canadian wildfire smoke covers Minnesota, alert issued until noon Wednesday

MPR News helps you turn down the noise and build shared understanding. Turn up your support for this public resource and keep trusted journalism accessible to all. 

Turn Up Your Support

The National Sleep Foundation recently released 

 for the amount of sleep needed each night. 


Sleep experts — Dr. Imran Khawaja of the Minnesota Regional Sleep Disorders Center at HCMC and Lauren Hale of the National Sleep Foundation journal Sleep Health — joined MPR News to talk about the latest research and tips for getting a better night's rest.
 

2. If your alarm clock is waking you from a deep sleep every morning, you're not getting enough sleep, Khawaja said.

 Modify your sleep schedule so you feel well rested and ideally wake without an alarm.

3. Nighttime routines are important for children and adults, Hale said.

 "Hopefully your child will learn that he or she will also feel better and be happier when rested," she said. 

4. Everyone should limit screen time, especially one hour before sleep.

 that filter out blue light. These are helpful for some people because blue light inhibits the body's creation of melatonin. 

 Khawaja said melatonin supplements work best for people who are trying to readjust their sleep schedules. 

6. Try to exercise during the day and outside, Hale said.

 You don't have to worry about the exercise disturbing your sleep and the added time in sunlight will help you stay alert. 

7. Consider sleep health as part of an overall wellness goal.

 Khawaja said if you simply focus on getting better sleep, but you have a sedentary lifestyle and poor diet, you won't improve your sleep. You need to consider it part of an overall healthy lifestyle to get quality sleep. 

8. Sleep deprivation disparity is a public health issue, Hale said.

Sleep deprivation & disparities in health, economic and social wellbeing: Lauren Hale at TEDxSBU

What advice would you give to someone trying to get better sleep? Leave your suggestions in the comments below.

Emily Kaiser

Author

Two sleep experts joined MPR News to talk about the latest research and tips for getting a better night's rest.

A new study from the National Sleep Foundation lays out new recommendations for the number of hours of sleep we need each night based on age.

8 things you need to know about sleep

Go Deeper.

Like this?