In today’s fast-paced world, many of us are struggling with sleep deprivation. Studies show that about 20% of Americans get less than six hours of sleep each night, and factors like the economy are making things worse. In fact, a recent National Sleep Foundation poll revealed that one-third of Americans are losing sleep due to financial worries. As Dr. Richard Castriotta, MD, director of Pulmonary Critical Care and Sleep Medicine at the University of Texas Medical School at Houston, points out, “Lack of sleep can increase your risk of heart disease, obesity, and diabetes.” It’s clear that getting enough sleep is crucial to your health.
If you’re having trouble getting a good night’s sleep, you’re not alone. Many people find the advice about getting the perfect night’s rest overwhelming and unrealistic. We’ve broken down expert tips to help you get the restful sleep your body needs.
1. Get the Right Amount of Sleep: Quality Over Quantity
Get eight hours of sleep a night? While this is a common rule, it’s important to listen to your body. Most adults need between seven to nine hours of sleep, but some might function well with just six or seven hours. Dr. Shelby Freedman Harris, PsyD, CBSM, advises that if you wake up without an alarm two mornings in a row, the amount of sleep you get is likely how much you need.
2. Limit TV Time Before Bed
Watching TV might seem relaxing, but it can interfere with your sleep. Dr. Michael Breus, PhD, a sleep specialist, explains that while some light TV can help you unwind, avoid shows that cause stress. The bright light from screens also stimulates your nervous system, so it’s best to dim your TV about 30-60 minutes before bed.
3. Keep Your Bedroom Clean and Dark
A clutter-free room helps promote better sleep. Dr. Joyce Walsleben, RN, PhD, recommends making sure your bedroom is completely dark. Invest in blackout curtains or an eye mask to block out light, improving your sleep quality.
4. Keep Pets Out of the Bedroom
If you share your bed with your pets, they might be disturbing your sleep. Dr. Castriotta suggests training pets to sleep at the foot of your bed or on the floor to prevent them from disrupting your sleep.
5. Watch Your Food Intake Before Bed
Avoid eating heavy meals or anything greasy right before bed. A light snack that includes complex carbs and protein, like whole-grain bread with peanut butter or high-fiber cereal with milk, can help prevent you from waking up hungry in the night. Stay away from high-fat foods, as they can disrupt your sleep.
6. Avoid Naps Late in the Day
Napping can be refreshing but should be done at the right time. Dr. Breus suggests a quick 25-minute nap if you’re feeling fatigued. If you’re very sleep-deprived, aim for a full 90-minute nap to complete a full sleep cycle. Avoid naps later in the afternoon or evening to prevent disrupting your nighttime sleep.
7. Cut Back on Alcohol Before Bed
While alcohol might help you fall asleep initially, it disrupts your sleep cycle later on. Dr. Breus advises limiting alcohol consumption to at least two hours before bedtime. Drinking a glass of water for every alcoholic drink can help prevent dehydration, another cause of poor sleep.
8. Use the Bedroom Only for Sleep and Intimacy
Keep your bedroom as a restful sanctuary. Avoid bringing work or other distractions into the space. Dr. Breus recommends sticking to relaxing routines, like reading fiction, which can help your mind unwind and prepare for sleep.
9. Avoid Late Workouts
Exercising late in the day can make it harder to sleep. Dr. James Maas, PhD, explains that intense aerobic exercise raises your body temperature, making it harder to fall asleep. If you must work out late, stick to light exercises like a brisk walk and dim the lights to avoid shifting your body’s rhythms.
10. Maintain a Consistent Sleep Schedule
Even if you’re busy, try to go to bed and wake up at the same time each day. This helps regulate your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up feeling rested.
Conclusion: Restful Sleep is Within Reach
With these expert tips, you can improve your chances of getting a good night’s sleep. Implementing small changes like limiting screen time before bed, watching your food intake, and establishing a consistent sleep routine can make a significant difference in your overall sleep quality. Prioritize your rest, and your body will thank you with better health, increased energy, and a brighter mood. Start applying these tips today, and make better sleep a priority for your well-being!