Are you spending too many nights tossing and turning, trying to fall asleep? Or perhaps you’re worrying that there just aren’t enough ZZZs in your day? You’re not alone. Nearly one-third of American adults report that they don’t get the recommended seven to nine hours of sleep a night. The culprits? Stress, anxiety, and a culture that, according to experts, prioritizes productivity over 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 the day,” says Mally Atwood, an assistant professor of psychiatry and behavioral science at Johns Hopkins School of Medicine.
So, how can we combat this sleeplessness epidemic? Don’t fall for online fads or unproven methods to fall asleep and stay asleep. Instead, try these simple tricks recommended by sleep experts.
1. 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,” says 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 that help promote sleep.”
2. Watch What You Eat
Eating a large meal right before bedtime can disrupt your sleep, so try to eat 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 says.
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.
3. 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 this reason, experts suggest finishing up your caffeinated or boozy beverages several hours before bed.
4. 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, says Dr. Dianne Augelli, an assistant professor of clinical medicine at Weill Cornell Medicine. “TikTok doesn’t want you to stop,” Augelli says. “Only you can stop you, so you have to learn to put the stuff away.”
5. 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 see 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 says. “It might involve some problem-solving to figure that out.”
Remember, sleep is not a luxury, it’s a necessity. Prioritize it, and your body and mind will thank you. Sweet dreams!
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