It's easier than you may think - here, simple ways to make changes throughout the day, so you feel more restful at night.
Most adults need at least seven hours of sleep per night to maintain optimal physical and mental health. Unfortunately, more than one-third of American adults are not meeting this important health standard- and they are suffering the consequences. The reasons for not getting enough shut-eyes vary, though they commonly include demanding or irregular work schedules, consuming too much caffeine, overdoing it on electronics, prioritizing our social life over our sleep needs, going to bed in noisy environments, or having one too many worries on our minds on a regular basis.
So, there are a number of tricks you can deploy to set yourself up for more and better z's- from the moment you wake up in the morning to the moment you crawl into bed.
1. Seek light sooner
If you're struggling to fall asleep at a decent hour, seek out bright light early in the morning. Exposure to bright light (either via the sun or a therapeutic lightbox) has been found to induce sleepiness at earlier hours of the evening for folks who struggle to settle into slumber before midnight.
2. Get moving
"Exercise can improve both the quality and quantity of sleep by reducing stress and anxiety and increasing total sleep time and quality of sleep," says Rebecca Lee, R.N., founder of the website Remedies For Me. " Aim for 30 minutes of exercise that speed up your heart rate, four to five times a week," She recommends ( Think brisk walking, jogging, biking, hill-climbing, swimming, or dancing).
3. Give Yourself a Caffeine Curfew
"Caffeine can adversely affect your sleep, even if consumed six hours before bedtime," says Lee.
Research also shows that caffeine can exacerbate symptoms of anxiety, which can make insomnia worse. To help quiet your mind closer to bedtime, curb your caffeine consumption in the afternoon, if possible. And definitely avoid caffeinated beverages with or after dinner, Lee recommends.
4. Practice Gratitude
Train your brain to pay attention to the good things in life. Several studies suggest that people who practice gratitude on a regular basis have an easier time falling and staying asleep. Try the Three Good Things exercise: Each day (ideally, before bedtime) write down three good things that happened to you in the past 24 hours.
Describe in detail who was present, what occurred, what you think caused the events and what role each person ( especially you) played in the experiences. Pay attention to how your sleep and mood improve after a week of this practice.
Describe in detail who was present, what occurred, what you think caused the events and what role each person ( especially you) played in the experiences. Pay attention to how your sleep and mood improve after a week of this practice.
5. Eat more fruit
Some types of fruit may help combat symptoms of insomnia. A 2011 study found that eating two kiwis before bed for four weeks reduced the amount of time it took 24 participants to fall asleep as well as how many times they awoke during the night.
"Kiwifruit is high in serotonin, a neurotransmitter associated with Rapid Eye Movement [REM] sleep," says Lee. "Kiwis are also rich in folate [vitamin B12]," she adds," which can help reduce insomnia symptoms arising from folate deficiency."
Throw in some pineapples, oranges, and bananas- all of which have been found to contain high concentrations of melatonin, a compound known to induce sleep and help regulate the sleep/ wake cycle- and you've got yourself the perfect nighttime snack. Some studies also suggest that cherries, which are rich in serotonin, melatonin, and tryptophan (another compound thought to induce sleepiness) help people fall asleep.
6. Power Down
Texting, scrolling through Twitter or watching movies and videos on our smartphones, tablets and computer screens late into the night can interfere with our ability to fall and stay asleep. That's because these devices emit blue light, a range of the visible light spectrum that decreases the body's natural production and secretion of the sleep - inducing hormone melatonin. New research from the journal Sleep found that evening blue- light exposure may disrupt metabolic function as well.
Scientists from Harvard University recommend avoiding blue-light-emitting devices up to three hours before bedtime. But if that's not feasible for you, try installing an app that filters blue light from your devices or investing in a pair of blue-light-blocking glasses. Individuals who wore blue-light-filtering lenses one to four hours before bedtime produced more melatonin around bedtime and reported enhanced sleep quality overnight, according to one study spearheaded by ophthalmologist Lisa A.Ostrin, O.D., Ph.D.
7. Supplement Yourself
If you are struggling to feel sleepy at night, Lee recommends taking a melatonin supplement before bedtime. "Melatonin is a hormone produced by the pineal gland in the brain in response to darkness that primes brain-activation patterns in anticipation of sleep," she explains. Taking three to five milligrams of melatonin, 30 minutes before bedtime, has been shown to help realign the sleep-wake cycles of folks suffering from jet lag or reeling from the effects of shift work as well as improve general insomnia symptoms. " Too much melatonin can actually disrupt your sleep cycle, so it is best to start with the smallest dose - one milligram - and increase as needed.". Remember to check with your doctor about a recommended dose.
The same goes for magnesium supplementation. Some studies suggest increasing our consumption of this mineral - whether via leafy greens or via supplement before bedtime - can improve insomnia symptoms in certain populations.
"Research shows that valerian extract also helps cause sedation by increasing levels of a neurotransmitter that regulates sedative brain signals called gamma-aminobutyric acid, or GABA," says Lee. The recommended dosage of valerian varies- recent studies have tested ranges of 75 milligrams to 3000 milligrams - so speak with a doctor about what's best for your body.
8. Seek silence
Sleeping in noisy environments prevents us from falling asleep and staying in a state of deep, restorative slumber, says Lee. (Even if we are not fully woken up, studies show that our brains still register and process sound.) She recommends investing in a white-noise machine or going to bed with earplugs to filter out disruptions during your sleep time.
9. Try the 4-6-7 technique
When you are in bed, follow this breathing method to lower your heart rate so that your body can relax, recommends Michael Breus, Ph.D., author of The Power of When. Inhale for four seconds, hold your breath for six seconds, then breath out slowly to a count of seven seconds, he suggests. "We know that this is effective because it helps slows the heart rate, which needs to be at 60 beats per minute (BPM) or below, in order to enter a state of unconsciousness," explains Dr. Breus. Focusing on the lungs filling with air as part of the mind-body practice helps trigger the body's relaxation response. Other sleep experts recommend a similar technique with a 4-7-8 method of breathing. Why not try both on different nights and see which one you prefer?
10. Treat your senses
"Lavender promotes relaxation by calming the nervous system," Lee explains. She points to several studies demonstrating an improvement in sleep quality and stress reduction among folks exposed to lavender scents. Place a few droplets of the essential oil on your pillow at night, use a lavender-scented bedroom spray or apply lavender body lotion to reap similar benefits.
11. Have a routine
"As children, our parents provide us with bedtime routines such as bubble bath, warm milk, and winding down in the evening to help us sleep. Many adults lose touch with those good habits," says Camilo A.Ruiz, D.O., FACOI, medical director at Choice Physicians Sleep Center of South Florida. His advice? Try to reestablish a nightly wind-down routine, beginning with an hour before bedtime. This can include drinking a warm beverage, doing yoga and listening to soothing music. All of these methods have been found to help cue your body to start preparing for sleep.
The same goes for magnesium supplementation. Some studies suggest increasing our consumption of this mineral - whether via leafy greens or via supplement before bedtime - can improve insomnia symptoms in certain populations.
"Research shows that valerian extract also helps cause sedation by increasing levels of a neurotransmitter that regulates sedative brain signals called gamma-aminobutyric acid, or GABA," says Lee. The recommended dosage of valerian varies- recent studies have tested ranges of 75 milligrams to 3000 milligrams - so speak with a doctor about what's best for your body.
8. Seek silence
Sleeping in noisy environments prevents us from falling asleep and staying in a state of deep, restorative slumber, says Lee. (Even if we are not fully woken up, studies show that our brains still register and process sound.) She recommends investing in a white-noise machine or going to bed with earplugs to filter out disruptions during your sleep time.
9. Try the 4-6-7 technique
When you are in bed, follow this breathing method to lower your heart rate so that your body can relax, recommends Michael Breus, Ph.D., author of The Power of When. Inhale for four seconds, hold your breath for six seconds, then breath out slowly to a count of seven seconds, he suggests. "We know that this is effective because it helps slows the heart rate, which needs to be at 60 beats per minute (BPM) or below, in order to enter a state of unconsciousness," explains Dr. Breus. Focusing on the lungs filling with air as part of the mind-body practice helps trigger the body's relaxation response. Other sleep experts recommend a similar technique with a 4-7-8 method of breathing. Why not try both on different nights and see which one you prefer?
10. Treat your senses
"Lavender promotes relaxation by calming the nervous system," Lee explains. She points to several studies demonstrating an improvement in sleep quality and stress reduction among folks exposed to lavender scents. Place a few droplets of the essential oil on your pillow at night, use a lavender-scented bedroom spray or apply lavender body lotion to reap similar benefits.
11. Have a routine
"As children, our parents provide us with bedtime routines such as bubble bath, warm milk, and winding down in the evening to help us sleep. Many adults lose touch with those good habits," says Camilo A.Ruiz, D.O., FACOI, medical director at Choice Physicians Sleep Center of South Florida. His advice? Try to reestablish a nightly wind-down routine, beginning with an hour before bedtime. This can include drinking a warm beverage, doing yoga and listening to soothing music. All of these methods have been found to help cue your body to start preparing for sleep.
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