Getting enough sleep is a struggle for many Americans, with nearly one-third of adults failing to get the recommended seven to nine hours per night. Stress, anxiety, and a culture that prioritizes productivity over rest are among the major culprits. However, there are simple tricks recommended by sleep experts that can help you fall asleep and stay asleep without resorting to online fads or unproven methods.
One effective strategy is to create a “buffer zone” between the end of your work day and your bedtime. Experts suggest setting aside career work and daily responsibilities about an hour before bed, and instead, engaging in relaxing activities like reading a book, pursuing a hobby, or spending time with loved ones.
This practice of mindfulness can help you release tension from the day and promote better sleep.
Another important factor is watching what you eat. Eating a large meal right before bedtime can disrupt your sleep, as it gives your body a significant task to do when it should be winding down. However, going to bed hungry can also be counterproductive. Sleep experts recommend snacking on foods with protein or healthy fats, such as cheese, almonds, or peanut butter on whole grain bread.
Avoiding caffeine and alcohol in the hours leading up to bedtime is also crucial for a good night’s sleep. While alcohol may initially help you fall asleep, it can disrupt your sleep cycle and reduce the overall quality of your rest. Similarly, caffeine is a stimulant that can take up to 10 hours for your body to clear, so it’s best to finish your caffeinated beverages several hours before bed.
Limiting technology use is another key factor in promoting better sleep. Light from phones and computer screens can suppress melatonin, a hormone that helps regulate sleep, by disrupting your circadian rhythm. However, it takes self-discipline to stop streaming or scrolling, as Dr. Dianne Augelli, an assistant professor of clinical medicine at Weill Cornell Medicine, points out: “TikTok doesn’t want you to stop. Only you can stop you, so you have to learn to put that stuff away.”
If you’ve tried these strategies and still struggle to get a good night’s sleep for more than a month, experts recommend talking to your doctor, especially if your sleepless nights are interfering with your work performance or mood.
As Dr. Molly Atwood, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins School of Medicine, notes, “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. It might involve some problem-solving to figure that out.”
By prioritizing sleep and implementing these simple tricks, you can work towards getting the restful night’s sleep your body needs to function at its best.