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Sleep provides the rest our bodies need to function properly.¹ Our internal clock naturally regulates sleep and wakefulness on a 24-hour cycle. This cycle is referred to as our circadian rhythm.²
When we’re in synch with our circadian rhythm, it becomes easier to get that good deep sleep our bodies need. We can help our bodies stay in rhythm by minimizing nighttime disruptions and developing good sleep hygiene.
The benefits of the right amount of sleep
The amount of sleep we need changes as we get older. Babies need around 16 hours a day, while teenagers need about nine. For adults this number goes down to seven or eight hours, but can vary quite a bit from person to person. Some adults need as much as 10, while others need as little as five.³
But no matter what age you are, there is no substitute for a good night’s sleep. It helps you stay alert, improves your concentration, and more.1,4
The good news is that sleep is available to all of us.
Be your best
Over time, not getting enough rest can have all sorts of adverse effects on your brain, heart, weight, immune system, and more.5 If you have ongoing sleep issues, speak to a healthcare professional.
If you’ve ever felt unprepared the night before a big meeting or test then you probably know how tempting it is to pull an all-nighter. Those extra hours of preparation might seem like a good idea, but lack of sleep can be harmful to effective thinking, memory, concentration, and mood.6 You’ll be much better prepared for a big day if you get a good night's rest.
A good day starts the night before
Creating healthy sleep habits and getting the right amount of sleep are important ways to set yourself up for success. Arriving at school or work well-rested can help you perform better and make you feel more motivated throughout the day.⁴
Improve your bedtime routine
Taking a shower or bath at bedtime is not what they mean by “sleep hygiene,” although the warm water does sound nice. The concept of good sleep hygiene means developing a relaxing pre-bedtime routine and a comfortable bedroom environment.⁷
Simply put, better sleep hygiene leads to more good sleep. Here are a few tips that should set you on a path to better sleep hygiene:
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Set your sleep schedule. Develop a regular bedtime and a regular wakeup time.8 Make sleep a priority, and plan the rest of your day around it.
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Follow a nightly routine. Clear out a wind-down period without TV or other electronic distractions in bed.8 Dim the lights and relax.
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Healthy daytimes create healthy nighttimes. Cutting down on alcohol, quitting smoking, and getting regular exercise8 will all help improve your sleep.
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Take stock of your bedroom.8 Are you sleeping on a lumpy mattress? Is your bedroom temperature too hot or cold? What’s your pillow situation? Make sure you feel good about the answers to these questions.
Rest assured
So what if your sleep hygiene is solid, and you’re still restless? There are plenty of other options to help your body get the good sleep it needs. Talking to your doctor is a good first step. There are also sleep supplements (such as melatonin) that work with your body’s sleep cycle.
Unisom Simple Slumbers® is our 100%-drug-free solution. It works with your body to help maintain its natural sleep cycle.It uses melatonin, which helps you fall asleep gently and wake up refreshed.†
For a medicinal option, Unisom® is the #1 doctor-recommended OTC sleep-aid brand. Unisom® medicinal products come in several different forms, including soft gels, tablets, and capsules. All our sleep remedies are non-habit forming and designed to help you fall asleep, wake up less, and wake up feeling refreshed.
Unisom® SleepGels® and SleepMinis® contain the histamine blocker sleep-aid diphenhydramine HCI. Blocking histamine production can help you fall asleep faster and stay asleep. PM Pain also contains the pain reliever acetaminophen, which helps relieve minor aches and pains that may keep you awake.
Unisom® SleepTabs® contain doxylamine succinate, which is a clinically proven histamine blocker that works in a similar fashion to diphenhydramine. Unisom® SleepTabs® can help you fall asleep 33% faster and get a full night's sleep.
Find the Unisom® product that’s right for you.
Professional References
1. American Sleep Association, Editors. Deep Sleep: How to Get More of It. American Sleep Association (https://www.sleepassociation.org/)
2. American Sleep Association, Editors. Circadian Rhythm and Sleep. American Sleep Association (https://www.sleepassociation.org/)
3. American Sleep Association, Editors. What is Sleep and Why is It Important? American Sleep Association (https://www.sleepassociation.org/)
4. Sleep Foundation, Editors. The Link Between Sleep and Job Performance. Sleep Foundation, a OneCare Media Company (https://www.sleepfoundation.org/). January 8, 2021.
5. American Sleep Association, Editors. How Important is Sleep? American Sleep Association (https://www.sleepassociation.org/)
6. Sleep Foundation, Editors. Why Are All-nighters Harmful?Sleep Foundation, a OneCare Media Company (https://www.sleepfoundation.org/). November 13, 2020.
7. Sleep Foundation, Editors. Sleep Hygiene. Sleep Foundation, a OneCare Media Company (https://www.sleepfoundation.org/). August 14, 2020.
8. American Sleep Association, Editors. Sleep Hygiene Tips. American Sleep Association (https://www.sleepassociation.org/)
Related articles
Find your circadian rhythm
Understand your internal clock, and keep it running on time.
Setting up your sleep space
Make your bedroom a place where where you’ll find sleepy-time peace.
†This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
