Follow these 8 tips to improve your sleep.

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Health tips: Are you getting enough sleep?

Dear Reader,

Adults need at least seven hours of sleep for their brains and bodies to work through the tasks they need to accomplish overnight. However, many people don’t get close to the amount of sleep they need.

Today, Americans average an hour less sleep a night than they did in the 1940s. A landmark 2014 study found that more than one-third of adults don’t get the minimum seven hours of sleep a night. That includes 1 in 4 people over age 65, even though older adults actually require eight to nine hours.

These missing hours of sleep take a profound toll. Regularly sleeping less than seven hours a night is associated with a weakened immune system, increased mistakes and more accidents. Other health problems associated with too little sleep include type 2 diabetes, cardiovascular disease, obesity and depression.

Here are some tips for better sleep:

Keep a sleep schedule – Go to bed and wake up at the same times each day, even on weekends.
Shape your sleep space – Keep your bedroom dark, quiet, relaxing and at a comfortable temperature.
Eliminate screens in the bedroom – Move electronic devices such as your phone, tablet, computer and TV.
Watch what you eat and drink – Large meals and caffeine can keep you awake.
Limit alcohol use – Any amount of alcohol disturbs the patterns of sleep, including delaying the first entry into REM sleep.
Exercise during the day – It promotes sleepiness at night.
Manage your worries –Make a list of your worries and possible solutions, then set it aside. Some people find that meditation can help control anxious feelings.
Limit naps – Napping for 10 to 20 minutes can help you feel good during the day, but longer naps can interfere with sleep.
Adjust as you age – You’re likely to wake more frequently as you age, often because of joint pain or an increased need to urinate at night. Your provider might recommend nonprescription medicine for minor aches and pains. Drinking less fluid before bed can reduce bathroom trips.

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