Sleep tips: 6 steps to better sleep - Mayo Clinic

It's no wonder that quality sleep is sometimes elusive. You might not be able to control the factors that interfere with your sleep. However, you can adopt ... COVID-19:Advice,updatesandvaccineoptions FindoutaboutCOVID-19,COVID-19vaccines,andMayoClinicpatientandvisitorupdates. Skiptositenavigation SkiptoContent ThiscontentdoesnothaveanEnglishversion. ThiscontentdoesnothaveanArabicversion. 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RequestAppointment HealthyLifestyleAdulthealth Print Sections BasicsMaintaininggoodhealthDentalcareSkincareNailcareEyecareSleepMentalhealthHealthyrelationshipsLGBTQhealthHealthyatworkIn-DepthExpertAnswersMultimediaResourcesNewsFromMayoClinicWhat'sNew Productsandservices Sleeptips:6stepstobettersleepYou'renotdoomedtotossandturneverynight.Considersimpletipsforbettersleep,fromsettingasleepscheduletoincludingphysicalactivityinyourdailyroutine.ByMayoClinicStaff Manyfactorscaninterferewithagoodnight'ssleep—fromworkstressandfamilyresponsibilitiestoillnesses.It'snowonderthatqualitysleepissometimeselusive. Youmightnotbeabletocontrolthefactorsthatinterferewithyoursleep.However,youcanadopthabitsthatencouragebettersleep.Startwiththesesimpletips. 1.Sticktoasleepschedule Setasidenomorethaneighthoursforsleep.Therecommendedamountofsleepforahealthyadultisatleastsevenhours.Mostpeopledon'tneedmorethaneighthoursinbedtobewellrested. Gotobedandgetupatthesametimeeveryday,includingweekends.Beingconsistentreinforcesyourbody'ssleep-wakecycle. Ifyoudon'tfallasleepwithinabout20minutesofgoingtobed,leaveyourbedroomanddosomethingrelaxing.Readorlistentosoothingmusic.Gobacktobedwhenyou'retired.Repeatasneeded,butcontinuetomaintainyoursleepscheduleandwake-uptime. 2.Payattentiontowhatyoueatanddrink Don'tgotobedhungryorstuffed.Inparticular,avoidheavyorlargemealswithinacoupleofhoursofbedtime.Discomfortmightkeepyouup. Nicotine,caffeineandalcoholdeservecaution,too.Thestimulatingeffectsofnicotineandcaffeinetakehourstowearoffandcaninterferewithsleep.Andeventhoughalcoholmightmakeyoufeelsleepyatfirst,itcandisruptsleeplaterinthenight. 3.Createarestfulenvironment Keepyourroomcool,darkandquiet.Exposuretolightintheeveningsmightmakeitmorechallengingtofallasleep.Avoidprolongeduseoflight-emittingscreensjustbeforebedtime.Considerusingroom-darkeningshades,earplugs,afanorotherdevicestocreateanenvironmentthatsuitsyourneeds. Doingcalmingactivitiesbeforebedtime,suchastakingabathorusingrelaxationtechniques,mightpromotebettersleep. 4.Limitdaytimenaps Longdaytimenapscaninterferewithnighttimesleep.Limitnapstonomorethanonehourandavoidnappinglateintheday. However,ifyouworknights,youmightneedtonaplateinthedaybeforeworktohelpmakeupyoursleepdebt. 5.Includephysicalactivityinyourdailyroutine Regularphysicalactivitycanpromotebettersleep.However,avoidbeingactivetooclosetobedtime. Spendingtimeoutsideeverydaymightbehelpful,too. 6.Manageworries Trytoresolveyourworriesorconcernsbeforebedtime.Jotdownwhat'sonyourmindandthensetitasidefortomorrow. Stressmanagementmighthelp.Startwiththebasics,suchasgettingorganized,settingprioritiesanddelegatingtasks.Meditationalsocaneaseanxiety. Knowwhentocontactyourhealthcareprovider Nearlyeveryonehasanoccasionalsleeplessnight.However,ifyouoftenhavetroublesleeping,contactyourhealthcareprovider.Identifyingandtreatinganyunderlyingcausescanhelpyougetthebettersleepyoudeserve. MayoClinicMinute:SleepSpoiler-TipsforaGoodNight'sRest ShowtranscriptforvideoMayoClinicMinute:SleepSpoiler-TipsforaGoodNight'sRest VirendSomers,M.D.,Ph.D.:Whenyoudon'tsleepwell,badthingshappen. VivienWilliams:Dr.VirendSomersisacardiologistwhostudiessleep. Dr.Somers:Sleepisverymuchamultidisciplinaryspecialtyforgoodreasonbecausesleepaffectsalltheorgansofthebody. VivienWilliams:Poorsleepmayincreaseyourriskofconditionssuchasheartdisease,obesity,depression,dementia.Anditevenaffectshowyoulook.Dr.Somersoffersthefollowingtips:Avoidalcoholandbigmealsbeforebed;don'texerciserightbeforebed;andturnoffallscreens,includingyoursmartphone,anhourbeforebed. Dr.Somers:We'vegotbrightlightsallovertheplace,andthenweswitchthelightsoff,welieinbedandexpecttosleep.Thebedroom,thebedisforsexandsleep.It'snotforspreadsheets,it'snotforwatchingTV. VivienWilliams:Healsosuggestskeepingyourbedroomasdarkandquietaspossible.Healthysleepforahealthylife.FortheMayoClinicNewsNetwork,I'mVivienWilliams.   Thereisaproblemwith informationsubmittedforthisrequest.Review/updatethe informationhighlightedbelowandresubmittheform. FromMayoClinictoyourinbox Signupforfree,andstayuptodateonresearchadvancements,healthtipsandcurrenthealthtopics,likeCOVID-19,plusexpertiseonmanaginghealth. Email ErrorEmailfieldisrequired ErrorIncludeavalidemailaddress LearnmoreaboutMayoClinic’suseofdata. Toprovideyouwiththemostrelevantandhelpfulinformation,andunderstandwhich informationisbeneficial,wemaycombineyouremailandwebsiteusageinformationwith otherinformationwehaveaboutyou.IfyouareaMayoClinicpatient,thiscould includeprotectedhealthinformation.Ifwecombinethisinformationwithyourprotected healthinformation,wewilltreatallofthatinformationasprotectedhealth informationandwillonlyuseordisclosethatinformationassetforthinournoticeof privacypractices.Youmayopt-outofemailcommunicationsatanytimebyclickingon theunsubscribelinkinthee-mail. Subscribe! Thankyouforsubscribing OurHousecalle-newsletterwillkeepyouup-to-dateonthelatesthealthinformation. Sorrysomethingwentwrongwithyoursubscription Please,tryagaininacoupleofminutes Retry ShareTweet May07,2022 Showreferences WinkelmanJW.Overviewofthetreatmentofinsomniainadults.https://www.uptodate.com/contents/search.AccessedApril11,2022. Sleepdeprivationanddeficiency:Healthysleephabits.NationalHeart,Lung,andBloodInstitute.https://www.nhlbi.nih.gov/health/sleep-deprivation/healthy-sleep-habits.AccessedApril11,2022. Healthysleephabits.AmericanAcademyofSleepMedicine.https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/.AccessedApril11,2022. Anxietydisorders.NationalInstituteofMentalHealth.https://www.nimh.nih.gov/health/topics/anxiety-disorders#part_2220.AccessedApril11,2022. SeemoreIn-depth SeealsoAlzheimer'ssleepproblemsCanpsoriasismakeithardtosleep?SleepandpsoriaticarthritisHidradenitissuppurativaandsleep:Howtogetmorezzz'sHowasleepdiarycantransformhowyoufeelSleepguidelinesHowtosleepwellduringtimechangesIhaveatopicdermatitis.HowcanIsleepbetter?Lackofsleep:Canitmakeyousick?MayoClinicMinute:SleepSpoiler-TipsforaGoodNight'sRestMelatoninsideeffectsNappingdo'sanddon'tsPrescriptionsleepingpills:What'srightforyou?AntihistaminesforinsomniaOTCsleepaidsSleep-trackingdevices:Dosanddon'tsStressedout?SkipthelateshowWhatisreflexology?Showmorerelatedcontent Advertisement MayoClinicdoesnotendorsecompaniesorproducts.Advertisingrevenuesupportsournot-for-profitmission. Advertising&Sponsorship Policy Opportunities AdChoices MayoClinicPress Checkoutthesebest-sellersandspecialoffersonbooksandnewslettersfromMayoClinicPress. 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