How many times in the last week have you said the words, “I’m tired?” Chances are, quite a few. Experts recommend that most healthy adults sleep between seven and nine hours each night. But more than one-third of adults in the United States get fewer than seven hours of sleep nightly, according to the Centers for Disease Control and Prevention (CDC). An even greater number experience sleep issues, including having trouble falling asleep and waking up repeatedly throughout the night.
Difficulty sleeping can cause problems that go well beyond occasional afternoon drowsiness. Poor and inadequate sleep are linked to many chronic illnesses, including diabetes, heart and kidney disease, obesity, and depression. Not getting enough quality rest has also been tied to medical errors, falls, motor vehicle crashes, and accidents at work.
How to get quality sleep
If you need more or better sleep—or both—it’s wise to focus on sleep hygiene, or habits that promote good sleep. Try taking these steps.
Develop a relaxing bedtime routine
Before shutting your eyes, try reading, taking a shower, or writing in a journal—anything that helps you calm down and unwind.
Stick to a sleep schedule
Go to sleep and wake up at the same time, even on weekends. This will help your natural body clock get into a routine, making it easier to nod off when you need.
Change your sleep space
Make sure your bedroom is dark, cool, and quiet. Invest in blackout curtains to keep out ambient light. Set the thermostat between 60ºF and 67ºF. Consider playing white, pink, or brown noise to muffle other sounds.
Ditch bedroom screens
Remove TVs from your bedroom and avoid using electronics like computers, tablets, and smartphones at least 30 minutes before drifting off. These devices can stimulate your brain and keep you awake well past bedtime. They also emit blue light, which suppresses melatonin, a hormone that signals to your body it’s time to go to sleep.
Be aware of daytime food and drink
Avoid fatty, spicy, or large meals in the hours before bedtime. Stop drinking caffeine by early afternoon. Limit or avoid alcohol always, but especially in the hours before bed. While a drink may help you fall asleep, it can impair your ability to sleep through the night. Make sure you drink enough water throughout the day, as well, but beware drinking too much before turning in.
Get moving
Aim to get plenty of physical activity during the day. Exercise can help you destress and may aid deep sleep later. You may want to avoid strenuous activity right before bedtime. It could stimulate your body and mind, making it harder to fall asleep.
Start tracking your sleep
If you frequently wake up tired or are drowsy throughout the day, consider keeping a sleep diary. Tracking your sleep can help you determine what habits aid quality rest, and which behaviors may be keeping you awake.
You can use a pen-and-paper journal, a smartphone app, or a wearable device to track your sleep. Sharecare, available for iOS and Android, includes a sleep tracking feature.
Keep in mind that handwritten sleep diaries may not be as effective as an app connected to a wearable device, since they can’t track physical changes while you’re asleep. However, they are a good way to record how you feel when you wake up and throughout the day.
Whatever method you choose, tracking your sleep is smart. Finding patterns and adopting healthy sleep habits can empower and motivate you, protect your health, and ultimately, help you wake up feeling refreshed and energized.
