Current:Home > FinanceGet better sleep with these 5 tips from experts-InfoLens
Get better sleep with these 5 tips from experts
View Date:2024-12-23 14:12:26
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! (552)
Related
- Man killed by police in Minnesota was being sought in death of his pregnant wife
- Skip the shopping frenzy with these 4 Black Friday alternatives
- What is the healthiest chocolate? How milk, dark and white stack up.
- 2024 NFL draft first-round order: Carolina Panthers continue to do Chicago Bears a favor
- Gold is suddenly not so glittery after Trump’s White House victory
- How investigators tracked down Sarah Yarborough's killer
- When landlords won't fix asthma triggers like mold, doctors call in the lawyers
- The tastemakers: Influencers and laboratories behind food trends
- Who is Rep. Matt Gaetz, the Florida congressman Donald Trump picked to serve as attorney general?
- New York Jets bench struggling quarterback Zach Wilson
Ranking
- Mississippi governor intent on income tax cut even if states receive less federal money
- A hat worn by Napoleon fetches $1.6 million at an auction of the French emperor’s belongings
- Methodist Church approves split of 261 Georgia congregations after LGBTQ+ divide
- Canned seafood moves beyond tuna sandwiches in a pandemic trend that stuck
- Man charged with murder in fatal shooting of 2 workers at Chicago’s Navy Pier
- Justin Fields runs for 104 yards and passes for 169 in his return. Bears lose to Lions 31-26
- Amid the Israel-Hamas war, religious leaders in the U.S. reflect on the power of unity
- Congo’s presidential candidates kick off campaigning a month before election
Recommendation
-
Wisconsin’s high court to hear oral arguments on whether an 1849 abortion ban remains valid
-
Cassie Ventura reaches settlement in lawsuit alleging abuse, rape by ex-boyfriend Sean Diddy Combs
-
Investigators probe for motive behind shooting at New Hampshire psychiatric hospital
-
Amid the Israel-Hamas war, religious leaders in the U.S. reflect on the power of unity
-
Kid Rock tells fellow Trump supporters 'most of our left-leaning friends are good people'
-
Investigators probe for motive behind shooting at New Hampshire psychiatric hospital
-
College football Week 12 grades: Auburn shells out big-time bucks to get its butt kicked
-
Live updates | Shell hits Gaza hospital, killing 12, as heavy fighting breaks out