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Are you tired?
Berny Unruh

Everyone feels tired now and then, but after a good night’s sleep, you should feel refreshed and ready to face the day. If you still feel drained when it is time to get up, there are possible reasons you do not feel rested. The 

National Institute on Aging has information available that shares tips on how to get a good night’s sleep. 

Adults need seven to nine hours of sleep every night. Sleep is a complicated process. There are multiple parts of the brain that work together to produce signals that prepare your body for sleep. There are also two types of sleep, REM (rapid eye movement) and non-REM. Non-REM sleep happens when your brain wave activity slows down and you are in a deep sleep. 

Sleep is so important for many parts of your body. If you get a good night’s sleep you can learn, respond quickly, solve problems, pay attention, make decisions and be creative. If you do not get quality sleep, it may put a strain on relationships, it can increase the chance of falls or accidents, and memory is not as sharp. Getting a good night’s sleep can help protect your mental and physical health, quality of life and safety. 

Do you have healthy sleep habits? Do you follow a regular schedule by going to bed and getting up at the same time each day? Do you have a routine to prepare yourself for bedtime each night? Do you keep the room comfortable for sleeping with just the right temperature? 

There are also things that you should not do before bedtime. Do not nap late in the afternoon. Do not have caffeine late in the day. Do not drink alcohol. Do not watch television or use a computer or tablet in your bedroom. And do not eat large meals within two or three hours of your bedtime. 

If you continue to feel tired for weeks at a time, it may be time to see a doctor. He or she can help you find out what is causing your fatigue. Some illnesses and some emotions can cause fatigue. The doctor will ask questions about your daily activity, your diet, your exercise level and your habits before bedtime. 

Sleep is a very complex process and it may take some time to diagnosis the problem and the solution. In the meantime, eat a well-balanced diet and start an exercise program. For more information visit

Berny Unruh is the Family and Community Wellness Agent for the Cottonwood Extension District.  She can be reached at 785-628-9430 or at