Youre not alone if you spend many nights tossing and turning, frustrated because you cant sleep.
Nearly one-third32.8%of American adults get less than the recommended seven to eight hours a night.
But there are things you’re free to do to make falling and staying asleep easier.
Mario Arango / Getty Images
The first step is toimprove your sleep hygieneby developing better habits and an environment for sleep.
This article outlines a 21-day plan to boost sleep quality and discusses ways to manage sleep disorders.
It also talks about what to do if youve tried everything and still arent seeing results.
But to get there, you must be ready to commit to changes in your lifestyle.
Go to bed and get up at the same times every dayeven on holidays and weekends.
Adjust the temperature; cooler temperatures in the bedroom can help stimulate sleep.
Day 4: Try White Noise
Ambient sound or noise can help create a comfortable sleeping environment.
White noise machines or apps can also drown out sounds from outside.
Dont go to bed until you feel tired.
People aregenetically inclinedto sleep certain hours.
Some are natural early birds, while others are “night owls”.
How Much Sleep Do You Need?
Avoid spending too long in bed awake.
Just have a go at avoid working out within two hours of bedtime.
Time coffee or tea consumption so that the substance is out of your system when you go to bed.
Caffeine takes three to seven hours to leave your system, so avoid it in the afternoon or evening.
Alcohol also affects sleep; limit consumption and avoid drinking around bedtime.
Day 12: Control Light Exposure
Exposure to light influences yourcircadian rhythmyour natural sleep-wake cycle.
Exposure to sunlight tells your brain to wake up and promotes better sleep.
Day 13: Limit Night-Time Fluid Intake
Night-time trips to the bathroom can disrupt your sleep.
Avoid drinking lots of water or tea before bed to prevent this issue.
Day 15: Avoid Large Meals at Night
Large meals at night can also impact sleep quality.
Digestion slows when you sleep, and digestive issueslike heartburncan wake you up.
Dont overeat (especially heavy or fatty foods) or have large meals within three hours of bedtime.
Dont pick up your phone or gadget or watch TV.
If you still have trouble sleeping, consider talking to a healthcare provider.
Improving sleep hygiene is central to managing these conditions.
Sleep disorders and deficiency raise your risk for various mental and physical health problems, making treatment essential.
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