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Sleep Tight: 6 Habits For Better Sleep

More than one third of U.S. adults report insufficient sleep. Adequate sleep is often overlooked as a key component of good health.


According to the CDC, experts recommend that adults need at least 7 hours of sleep at night. More than one third of U.S. adults report insufficient sleep. Adequate sleep is often overlooked as a key component of good health.

Signs of poor sleep include:

• Waking frequently at night

• Feeling tired after waking up

• Experiencing symptoms of sleep disorders like gasping for air

Not getting enough sleep is more than an inconvenience. Lack of sleep is associated with many physical and mental health problems, including injury, chronic health conditions, and mortality. Insufficient rest is linked with obesity, diabetes, heart disease and other age-related, chronic disorders. Four out of ten upstate New York adults aren’t getting enough sleep. That’s according to a survey commissioned by Excellus BlueCross BlueShield.

According to a 2019 survey of 2,004 upstate New York adults commissioned by Excellus BlueCross BlueShield:

  • About 4 out of 10 upstate NY adults report getting less than 7 hours of sleep
  • Men are significantly more likely than women to report getting 7 hours or more of sleep
  • Adults ages 35-44 years old get less sleep than all other ages. Only 2 out of 5 report getting at least 7 hours sleep in a 24-hour period.
  • Adults ages 65 and older get the most sleep. Nearly 70 percent report getting at least 7 hours of sleep in a 24-hour period.
  • Men are significantly more likely than women to report snoring.
  • Women are significantly more likely than men to try most methods to improve sleep (with the exception of exercise and prescription sleep medications, for which they are equally likely)

Inadequate sleep can result from poor sleep habits or sleep disorders that interfere with consistently sleeping at least seven hours at night. Sleep problems can often be improved by adopting healthier sleep habits.

Tips for better sleep (according to the CDC)

  • Stick to a consistent sleep schedule every day, including on the weekends.
  • Go to bed and wake up the same time each day.
  • Keep your bedroom cool, quiet and dark
  • Avoid caffeine, nicotine, large meals and alcohol before bed
  • A light snack is okay, but a large meal can cause indigestion that interferes with sleep
  • Exercise regularly
  • Try to exercise at least 30 minutes on most days
  • Keep electronic devices like TVs, computers and phones out of the bedroom

If you’re still experiencing poor sleep, talk with your doctor. For more serious sleep disorders such as sleep apnea, your doctor may recommend consulting a sleep specialist.