Good sleep is like fuel for the body, restoring our physical and mental systems so we wake feeling refreshed and ready to tackle the day. But for many people, it’s more like a luxury than a nightly routine. According to the National Sleep Foundation, millions of U.S. adults don’t get the recommended 7-9 hours of sleep each night–and even more have poor sleep health that does more harm than good.
If you’re among the millions of people stuck tossing and turning instead of snoozing, we’ve got some tips to help you catch more of those restful z’s.
1. Maintain a consistent sleep schedule.
Sleep loves routine. Aim to go to bed and wake up at the same time every day. (Yes, even on weekends!) This trains your body to follow a consistent sleep-wake cycle, making it easier to fall asleep at night and wake up in the morning. You can use an online sleep calculator to develop an ideal sleeping schedule based on your needs and lifestyle.
2. Establish a bedtime routine.
Truly good sleep starts before you hit the sheets. If you’re having trouble dozing off, try following the same bedtime routine every day to signal your body that it’s time to wind down. Fill your pre-bedtime hours with quiet and relaxing activities like taking a warm bath, putting on your PJs, reading a book and then turning out the lights.
3. Create a sleep-friendly environment.
Your bedroom should be a relaxing place that’s quiet, dark, and cool. Remove notable distractions and invest in products that support restful sleep. Consider blackout curtains or an eye mask if light is an issue, or perhaps a white noise machine to cover unexpected sounds. And hey, a comfy mattress and pillows won’t hurt, either!
4. Manage your diet and hydration.
Avoid large meals, caffeine, or alcohol close to bedtime. These can lead to indigestion or frequent trips to the bathroom, and alcohol is known to disrupt healthy sleep cycles. For those with overactive bladder, try to limit fluid intake in the evening and use an intermittent catheter to empty your bladder before bedtime. Remember, what goes in must come out!
5. Avoid screens before bed.
Electronic devices like phones and televisions emit blue light that can seriously mess with your sleep. And scrolling your feed may feel like a passive activity, but it stimulates the brain and makes it harder to fall asleep. Try to avoid screens at least an hour before bedtime and, ideally, remove them from your room to reduce temptation.
6. Get out of bed if you aren’t asleep in 20 minutes.
If sleep doesn’t come easily, don’t lay in bed tossing and turning. This can cause your brain to create associations between your bed and sleeplessness. Instead, go into another room and do a calming activity like reading or meditation until you feel sleepy.
7. Talk to your healthcare provider.
We all face a sleepless night occasionally, but it shouldn’t be a habit. If sleep continues to be elusive, it may be time to have a chat with your healthcare provider. They can help you diagnose any underlying issues and develop a plan for good, peaceful sleep.
Sleep is as critical to our health as eating, drinking, and breathing. And it’s even more critical for those dealing with underlying health conditions. Try these tips, and remember, it’s okay to ask for help. Sweet dreams!