We all have sleepless nights. With stress at work, family responsibilities and jam-packed schedules, there’s plenty that impacts our sleep schedule, but we don’t have to be doomed to toss and turn every night. There are simple steps you can take to create better bedtime habits so you can sleep easy.
How much sleep should you be getting?
Healthy adults need between seven and nine hours of sleep a night. The same is true of people over 65. Babies, kids and teens need more sleep to help ensure their healthy growth. Newborns should spend 14 to 17 hours sleeping every day. Including naps, toddlers should get 11 to 14 hours. Preschool-aged children should get ten to 13 hours, and elementary and middle school students should be sleeping for nine to 12 hours. Teens should get at least eight hours each night.
When are the best times to sleep?
According to the Cleveland Clinic, research in the U.K. has shown that 10 p.m. is the optimal time to go to sleep. However, more important than what the clock says is having a consistent routine. Going to bed and waking up at the same time will help you sleep better. Other aspects of your routine, like eating dinner at the same time, can help you fall asleep as well. It all comes down to your circadian rhythm—the internal clock that regulates sleep. When the sun goes down, your brain releases melatonin, which in turn triggers other neurochemicals that get you ready for sleep. Our circadian rhythm also affects our hormones, immune system and digestion. If one system is thrown off, all of your body’s internal clocks may fall out of rhythm.
10 Steps For Better Sleep
1. Create a sleep schedule.
Being consistent with your sleep routine will reinforce your body’s sleep-wake cycle. This means you should go to bed and get up at the same time every day, including weekends. The recommended amount of sleep for a healthy adult is at least seven hours, and most people don’t need more than eight to feel well rested. Make sure you are setting aside the appropriate time. Doing calming activities before bed might also promote better sleep, so consider making taking a bath, reading or using relaxation techniques part of your nightly routine.
2. Don’t toss and turn.
If you don’t fall asleep within around 20 minutes of going to bed, get up. You may be tempted to try and force yourself to sleep, but that can cause problems. Tossing and turning reinforces sleeplessness both physiologically and psychologically. Instead, leave your bedroom and do a relaxing activity, such as reading, listening to music, mediating or playing a repetitive game like solitaire or sudoku. When you feel tired, head back to bed.
3. Consider what and when you eat and drink.
Don’t go to bed too full or too hungry. The discomfort associated with either can keep you up. Don’t eat heavy or large meals within a couple hours of sleep. It’s also important to avoid certain things, including nicotine, caffeine and alcohol. Nicotine and caffeine are both stimulates, which can affect you for hours after consumption and interfere with sleep. While alcohol may make you feel sleepy, it also can disrupt rest later in the night.
4. Focus on the environment.
Exposure to light in the evenings might make it more challenging to fall asleep. It’s important to keep your bedroom cool, dark and quiet. You can use room-darkening shades, earplugs, a fan, a white noise machine or other devices to create an environment that feels more restful to you.
5. Use your bed for sleep.
You want your bed to be a stimulus for restfulness, not wakefulness. For the same reason it’s important to get up when you can’t sleep, don’t use your bed and home office. Try not to take work on your computer or tablet and don’t use your phone for work calls, emails or texts while in bed. You might also want to avoid watching late-night TV there.
6. Be careful with naps.
Naps that are too long or happen too late in the day can keep you up at night. The best time to nap is between 1 and 3 p.m. because this aligns with your body’s natural circadian rhythm, meaning it is less likely to disrupt your nightly sleep. How long you nap matters, too. A 10-to-30-minute nap can help with mood, focus, memory and productivity, but sleeping for an hour means you might enter deep sleep. This will leave you feeling groggy upon waking. Sleeping for longer also is more likely to alter your sleep schedule.
7. Exercise more.
Make sure you are staying active. Physical activity promotes better sleep, but it should not be done too close to bedtime.
8. Manage stress.
Try to resolve worries and concerns before bedtime. You can try realization techniques like breathing exercises or mediation. Journaling also can help you manage stress, which could be impacting your sleep. Write down what’s on your mind and then set it aside for the next day.
9. Limit screen time.
Limit your use of light-emitting screens before going to bed. In the evenings, exposure to light can make it difficult to fall asleep.
10. Keep a sleep journal.
Keeping a sleep journal will help you see your patterns. You can pinpoint which habits are impacting your sleep quality, and it will help you uncover behavioral patterns. If you’re not getting enough sleep, you can share it with your doctor to work on finding a solution that works for you.
Sources: CDC, Cleveland Clinic, Mayo Clinic