--- title: How to get a good night’s sleep description: How to get a good night’s sleep --- [** What are you looking for？](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/how-to-get-a-good-night-sleep#cos-search) Show me the way to... ** - [ResMed Home](https://www.resmed.co.th/) - [Patients and families ](https://www.resmed.co.th/en-th/consumer) - [Healthcare professionals](https://www.resmed.com/ap/en/healthcare-professional.html) [![](https://www.resmed.co.th/hubfs/Res-Med%20B2C%202019/country-flag-icons/11.png)](https://www.resmed.co.th/en-th/consumer/country_selector) [![resmed_h_pos_clr_rgb_250121](https://www.resmed.co.th/hs-fs/hubfs/logo/resmed_h_pos_clr_rgb_250121.png?width=140&name=resmed_h_pos_clr_rgb_250121.png "resmed_h_pos_clr_rgb_250121")](https://www.resmed.co.th/en-th/consumer) [Magnet Update](https://www.resmed.co.th/en-th/mask-magnet-clip-guidelines) [ Diagnosis and treatment](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment) [Healthy sleep](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep) - [How to get a good night’s sleep](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/how-to-get-a-good-night-sleep) - [What causes snoring?](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/what-causes-snoring) - [What happens during sleep?](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/what-happens-during-sleep) - [What should I do if I suspect a problem?](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/what-should-i-do-if-i-suspect-a-problem) [All healthy sleep](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep) [Sleep apnea](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/sleep-apnea) - [What is sleep apnea and what are the symptoms?](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/sleep-apnea/what-is-sleep-apnea-and-what-are-the-symptoms) - [Sleep apnea quiz](https://www.resmed.co.th/th-th/sleep-assessment) - [How to get a sleep apnea test](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/sleep-apnea/diagnosis-sleep-apnea-test) - [Sleep apnea Screening Tools](https://www.resmed.co.th/th-tools) - [Sleep apnea treatment](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/sleep-apnea/sleep-apnea-treatment) [All sleep apnea](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/sleep-apnea) [Respiratory care](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/respiratory-care) - [Diagnosis](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/respiratory-care/diagnosis) - [Chronic Obstructive Pulmonary Disease](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/respiratory-care/copd) - [Neuromuscular disease](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/respiratory-care/neuromuscular-disease) - [Obesity hypoventilation syndrome](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/respiratory-care/ohs) - [Restrictive lung disease](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/respiratory-care/chest-wall-disorders) - [Respiratory support for children ](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/respiratory-care/respiratory-support-for-children) - [Treatment options](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/respiratory-care/chest-wall-disorders/treatment-options) [All respiratory care](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/respiratory-care) [Patient stories](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/patient-stories) - [Matt's story](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/patient-stories/matt-story) - [Barry's story](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/patient-stories/barry-story) - [Kevin's story](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/patient-stories/kevin-story) - [Diana's story](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/patient-stories/diana-story) - [Brian's story](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/patient-stories/brian-story) [All stories](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/patient-stories) [ Products](https://www.resmed.co.th/en-th/consumer/products/resmed-product-series) For people with sleep apnea, healthy sleep begins with understanding the condition and its treatment. 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Try following these four sleep tips to give yourself the best chance of getting consistent, quality sleep each night. And if you feel like you’re doing everything you can to get a good night’s sleep but no longer have the energy to do the things you love, there might be more to the story. Sleep apnea (also spelt sleep apnea) affects three in 10 men and nearly two in 10 women .1 Talk to your doctor and ask about a sleep apnea test – which can be done in a sleep lab or the comfort of your own home. 1. **Allocate enough time for sleep. **Sleep is just as important as diet and exercise, so it Is important to allocate the right amount of time in your day for sleep and plan the rest of your schedule accordingly. Getting a good night’s sleep means 7–8 hours each night for adults (including older adults), 9–10 hours for teens, at least 10 hours for school-aged children and 11–12 hours for preschool-aged children. 2. **Create consistent sleep habits. **As creatures of habit, we are usually more successful when following a routine. Sleep is no different. From your pre-sleep ritual to going to bed and waking up at the same time, you will find that consistency makes it easier to fall asleep each night 3. **Create a comfortable sleep environment. **Make sure your bedroom is cool, quiet and comfortable – especially your bed. It may take some experimenting and an investment on your part, but finding an ultra-comfortable bed and pillow is invaluable. We spend one-third of our lives in bed, making it the one area of your life you don’t want to compromise on comfort. 4. **Turn it off before bed. **Whether it is television, reading, email or texting, give yourself a nice window of time to unplug and relax before bedtime. Your body should associate your bed with sleep and these activities ramp up your brain activity rather than relaxing it. Television and bright light can also suppress melatonin production – making it difficult to fall asleep. ### Reference 01 Peppard et al. Increased prevalence of sleep-disordered breathing in adults Am J Epidemiol. 2013;177(9):1006–14. ## More about healthy sleep [ What causes snoring? ** ](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/what-causes-snoring) What causes snoring? The snoring sound – a vibration in your throat caused by a narrowing of the ... [ What happens during sleep? ** ](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/what-happens-during-sleep) If you're not sleeping well at night, chances are you're not feeling your best during the day. ... [ What should I do if I suspect a problem? ** ](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/what-should-i-do-if-i-suspect-a-problem) If you snore, wake up frequently during the night, or feel tired throughout the day, contact ... ## Share [Share via Email ](mailto:?subject=How+to+get+a+good+night%26rsquo%3Bs+sleep&body=https%3A%2F%2Fwww.resmed.co.th%2Fen-th%2Fconsumer%2Fdiagnosis-and-treatment%2Fhealthy-sleep%2Fhow-to-get-a-good-night-sleep) [![](https://www.resmed.co.th/hubfs/Res-Med%20B2C%202019/Social%20Icons/icon-social-print1.png) ](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/how-to-get-a-good-night-sleep#) [Share via Facebook ](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.resmed.co.th%2Fen-th%2Fconsumer%2Fdiagnosis-and-treatment%2Fhealthy-sleep%2Fhow-to-get-a-good-night-sleep) [Share via Twitter ](https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.resmed.co.th%2Fen-th%2Fconsumer%2Fdiagnosis-and-treatment%2Fhealthy-sleep%2Fhow-to-get-a-good-night-sleep&text=How+to+get+a+good+night%26rsquo%3Bs+sleep) [Share via LinkedIn ](https://www.linkedin.com/shareArticle?mini=true&url=https%3A%2F%2Fwww.resmed.co.th%2Fen-th%2Fconsumer%2Fdiagnosis-and-treatment%2Fhealthy-sleep%2Fhow-to-get-a-good-night-sleep&title=How+to+get+a+good+night%26rsquo%3Bs+sleep&summary=How+to+get+a+good+night%E2%80%99s+sleep) [Share via Pinterest ](https://www.pinterest.com/pin/create/button/?url=https%3A%2F%2Fwww.resmed.co.th%2Fen-th%2Fconsumer%2Fdiagnosis-and-treatment%2Fhealthy-sleep%2Fhow-to-get-a-good-night-sleep) [**](https://www.resmed.co.th/en-th/consumer/diagnosis-and-treatment/healthy-sleep/how-to-get-a-good-night-sleep#) **This webpage content is intended for Healthcare Professionals only, not for general public.** The content available through this website is for informational and educational purposes only and is not a substitute for the professional judgment of a health care professional in diagnosing and treating patients. 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