Current:Home > ContactGet better sleep with these 5 tips from experts -FutureFinance
Get better sleep with these 5 tips from experts
View
Date:2025-04-24 16:21:59
Spending too many nights trying to fall asleep — or worrying there aren’t enough ZZZs in your day? You’re not alone.
Nearly one-third of American adults say they don’t get the recommended seven to nine hours a night. Some of the major causes: Stress, anxiety and a culture that experts say is about productivity, not rest.
“You need to understand what your body needs and try your hardest to prioritize that and not just see sleep as kind of what’s left over of the day,” said Molly Atwood, an assistant professor of psychiatry and behavioral sciences at Johns Hopkins School of Medicine.
Don’t fall for online fads or unproven methods to fall asleep and stay asleep. Instead, try these simple tricks recommended by sleep experts.
CREATE A BUFFER ZONE
Work-related stress is inevitable, and it can be hard to disconnect. Try creating a “buffer zone” between the end of your work day and your bedtime.
Experts suggest leaving career work and daily responsibilities alone about an hour before bed. Don’t check email, pay bills, do chores or scroll endlessly through social media. Instead, create a routine where you relax with a book, indulge in a hobby or spend time with loved ones.
“It goes back to the core value of mindfulness,” said Dr. Annise Wilson, an assistant professor of neurology and medicine at Baylor University. “Anything that helps to center you and just helps you focus and release a lot of that tension from the day will then help promote sleep.”
WATCH WHAT YOU EAT
Eating a large meal right before bedtime can disrupt your sleep, so try to grub in the early evening hours.
“I would say that eating a large meal is impactful simply because it’s like giving your body a really large job to do right before sleep at a time when things are supposed to be shutting down,” Atwood said.
But don’t go to bed super-hungry, either. Try snacks with protein or healthy fats, like cheese, almonds or peanut butter on whole grain bread.
AVOID CAFFEINE AND ALCOHOL
Having a nightcap or post-dinner espresso might feel relaxing, but it could lead to a long night.
While alcohol can help you fall asleep initially, it can disrupt your sleep cycle, reducing the quality of sleep and increasing the chances you’ll wake up more often in the middle of the night.
Caffeine is a stimulant that blocks adenosine, a chemical that contributes to the feeling of sleepiness — and it can take your body up to 10 hours to clear caffeine.
For these reasons, experts suggest finishing up your caffeinated or boozy beverages several hours before bed.
LIMIT TECHNOLOGY
Light from phones and computer screens can disrupt the circadian rhythm – or the internal clock that naturally wakes us up – by suppressing melatonin, which assists with sleep.
But you’ll need self-discipline to stop streaming or scrolling, said Dr. Dianne Augelli, an assistant professor of clinical medicine at Weill Cornell Medical College.
“TikTok doesn’t want you to stop,” Augelli said. “Only you can stop you, so you have to learn to put that stuff away.”
TALK TO YOUR DOCTOR
If nothing’s working and you’ve struggled to get a good night’s sleep for more than a month, experts say it’s time to go to a doctor. This is especially true if your sleepless nights are interfering with your work performance or your mood.
“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,” Atwood said. “... It might involve some problem-solving to figure that out.”
___
The Associated Press Health and Science Department receives support from the Robert Wood Johnson Foundation. The AP is solely responsible for all content.
veryGood! (32)
Related
- Selena Gomez engaged to Benny Blanco after 1 year together: 'Forever begins now'
- 2 off-duty NYC housing authority employees arrested in gang attack on ex New York governor
- Lawsuit says Virginia is illegally purging legitimate voters off the rolls
- These October Prime Day Deals 2024 Have Prices Better Than Black Friday & Are up to 90% Off
- Most popular books of the week: See what topped USA TODAY's bestselling books list
- 'Avoid spreading false information,' FEMA warns, says agency is 'prepared to respond'
- How AP VoteCast works, and how it’s different from an exit poll
- West Virginia lawmakers OK bills on income tax cut, child care tax credit
- Behind on your annual reading goal? Books under 200 pages to read before 2024 ends
- How AP uses expected vote instead of ‘precincts reporting’ when determining a winner
Ranking
- Federal court filings allege official committed perjury in lawsuit tied to Louisiana grain terminal
- 2 off-duty NYC housing authority employees arrested in gang attack on ex New York governor
- Why Wait? These October Prime Day 2024 Deals Make Great Christmas Gifts & Start at Just $4
- 16 Life-Changing Products on Sale this October Prime Day 2024 You Never Knew You Needed—Starting at $4
- The Louvre will be renovated and the 'Mona Lisa' will have her own room
- Will the polls be right in 2024? What polling on the presidential race can and can’t tell you
- CBS News says Trump campaign had ‘shifting explanations’ for why he snubbed ’60 Minutes’
- EPA reaches $4.2M settlement over 2019 explosion, fire at major Philadelphia refinery
Recommendation
Bodycam footage shows high
Georgia university leaders ask NCAA to ban transgender women from sports
All NHL teams have captain for first time since 2010-11: Who wears the 'C' in 2024-25?
Tampa mayor’s warning to residents who don’t evacuate for Milton: 'You are going to die'
Off the Grid: Sally breaks down USA TODAY's daily crossword puzzle, Hi Hi!
Save Up to 71% on Amazon Devices for October Prime Day 2024 -- $24 Fire Sticks, $74 Tablets & More
Texas now top seed, Notre Dame rejoins College Football Playoff bracket projection
Watch hundreds of hot air balloons take over Western skies for massive Balloon Fiesta