Nearly a third of American adults say they don't get the recommended seven to nine hours of sleep a night. Some of the main causes: stress, anxiety and a culture that, according to experts, focuses on productivitynot at rest.
You need to understand what your body needs and do your best to prioritize it and not view sleep as a leftover from the day,” said Molly Atwood, assistant professor of psychiatry and behavioral sciences at Johns Hopkins School of Medicine.
Don't be fooled by online fads or unproven methods to fall asleep and stay asleep. Instead, try these simple tricks recommended by sleep experts.
CREATE A BUFFER AREA
Work-related stress is inevitable and it can be difficult to disconnect. Try creating a “buffer zone” between the end of your work day and bedtime.
Experts suggest leaving professional work and daily responsibilities alone about an hour before bed. Don't check email, pay bills, do housework, or endlessly scroll through social media. Instead, believe a routine in which you relax with a book, enjoy a hobby, or spend time with loved ones.
It goes back to the fundamental value of mindfulness,” said Dr. Annise Wilson, assistant professor of neurology and medicine at Baylor University. “Anything that helps you center yourself and just helps you focus and release a lot of the tension of the day will help promote sleep.”
TAKE CARE OF WHAT YOU EAT
Eating a large meal right before bed can disrupt your sleep, so try eating early in the evening.
“I would say that eating a big meal has an impact simply because it's like giving your body a really big job to do right before you go to sleep at a time when everything is supposed to be shutting down,” Atwood said.
But don't go to bed very hungry either. Try snacks with healthy proteins or fatslike cheese, almonds, or peanut butter with whole wheat bread.
AVOID CAFFEINE AND ALCOHOL
Having a drink before bed or an espresso after dinner can be relaxing, but it can also lead to a long night.
While alcohol may help you fall asleep initially, it can disrupt your sleep cycle, reducing sleep quality and increasing the chances that you will wake up more frequently in the middle of the night.
Caffeine is a stimulant that blocks adenosine, a chemical that contributes to feelings of drowsiness, and it can take up to 10 hours for the body to eliminate caffeine.
For these reasons, experts suggest finishing your caffeinated or alcoholic drinks several hours before bedtime.
LIMIT TECHNOLOGY
The light of phones and screens of computers can disrupt the circadian rhythm (or the internal clock that wakes us naturally) by suppressing melatonin, which helps you fall asleep.
But you'll need self-discipline to stop streaming or scrolling, said Dr. Dianne Augelli, assistant professor of clinical medicine at Weill Cornell Medicine.
TikTok doesn’t want you to stop,” Augelli said. “Only you can stop yourself, so you have to learn to put those things away.”
TALK TO YOUR DOCTOR
If nothing works and you've been struggling to sleep well for more than a month, experts say it's time to see a doctor. This is especially true if your sleepless nights interfere with your work performance or mood.
It doesn't matter how much relaxation you do. At a certain point, it's not going to be effective if there's a significant amount of stress,” Atwood said. “…It might involve some problem solving to figure it out.”
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