Spending too many nights trying to sleep – 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 major reasons: stress, anxiety And a culture that experts say is about productivity, not comfort.
“You need to understand what your body needs and do your best to prioritize that, not just look at Sleep “Similar to what’s left throughout the day,” said Molly Atwood, an assistant professor of psychiatry and behavioral sciences at the Johns Hopkins School of Medicine.
Don’t fall prey to online fads or unproven methods for falling asleep and staying asleep. Instead, try these simple tricks recommended by sleep experts. (Also read | 8 myths about IVF in older women that you should stop believing,
create a buffer zone
Work-related stress is inevitable, and it can be difficult to overcome. Try creating a “buffer zone” between the end of your work day and your bedtime.
Experts recommend leaving career-related work and daily responsibilities alone about an hour before bedtime. Don’t check email, pay bills, work, or constantly scroll through social media. Instead, create one a routine Where you relax with a book, pursue a hobby, or spend time with loved ones.
“It goes back to the core value of mindfulness,” said Dr. Annise Wilson, assistant professor of neurology and medicine at Baylor University. “Anything that helps you center and helps you concentrate and let go of a lot of the stress of the day will help promote sleep.”
watch what you eat
Eating a large meal right before bed can disrupt your sleep, so try to eat in the early evening hours.
“I would say eating a heavy meal is effective only because it’s like giving your body a big job right before bed when things are supposed to shut down,” Atwood said.
But do not sleep on an extremely hungry stomach. Try snacks with protein or healthy fats like cheese, almonds or peanut butter on whole-grain bread.
Avoid caffeine and alcohol
Having an espresso before or after dinner may feel relaxing, but it may also make the night longer.
Although alcohol may help you fall asleep initially, it can disrupt your sleep cycles, which can reduce sleep quality and make you more likely to wake up 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 up to 10 hours for your body to clear the caffeine.
For these reasons, experts recommend stopping consumption of caffeinated or alcoholic beverages several hours before bedtime.
limited technology
Light from phone and computer screens can disrupt circadian rhythms — or the internal clock that naturally wakes us up — by suppressing melatonin, which aids sleep.
But you’ll need the self-discipline to stop streaming or scrolling, said Dr. Dianne Augelli, assistant professor of clinical medicine at Weill Cornell Medical College.
“TikTok doesn’t want you to stop,” Augelli said. “The only thing that can stop you is you, so you have to learn to put that thing away.”
talk to your doctor
If nothing is working and you’re struggling to get a good night’s sleep for more than a month, experts say it’s time to visit a doctor. This is especially true if your sleepless nights are affecting your work performance or your mood.
“It doesn’t matter how much rest you get. At a certain point, if there’s a significant amount of stress, it’s not going to be effective,” Atwood said. “…It may involve some problem-solving to figure it out.”