If you aren’t getting enough sleep on a regular basis, you aren’t alone! In fact, one in three American adults report not getting enough sleep on a regular basis—and around 70% of adults have trouble sleeping at least one night a month.

Not getting enough sleep can place you at an increased risk of many serious health conditions, which is why our team at AFC Urgent Care Knoxville wants to share some tips on getting the sleep you need.

How Much Sleep Do I Need?

While sleep isn’t a one-size-fits-all issue, there are some basic guidelines for how much sleep you need. Most adults, for example, need between seven and nine hours of sleep each night to be at their best.

Older adults, age 60 and older, can get by with a little less, but still need at least seven hours of sleep. Kids and teens need more sleep to help them grow and develop properly. If you aren’t getting enough sleep, you may experience a number of symptoms.

Signs of Sleep Deprivation

  • Yawning
  • Moodiness
  • Fatigue
  • Irritability
  • Depressed mood
  • Difficulty learning new concepts
  • Forgetfulness
  • Inability to concentrate or a “fuzzy” head

How Can I Get the Sleep I Need?

While sometimes underlying sleep conditions or other medical conditions can cause insomnia or sleep deprivation, most sleep problems can be corrected with positive habits. Practicing healthy sleep hygiene is important.

Promote healthy sleep by consistently practicing a bedtime routine and setting up your bedroom environment for success.

Healthy Sleep Habits

  • Keep the bedroom cool and dark.
  • Avoid electronics in the hours before bedtime.
  • Skip naps.
  • Be consistent with bedtime and wake-up times, including on weekends.
  • Limit your caffeine intake in the afternoon and evening.
  • Consider the use of white noise during the night.
  • Create a routine to help you wind down each night.

Are you having trouble sleeping? Stop by AFC Urgent Care Knoxville today to make sure there isn’t an underlying medical issue. No appointment necessary.