Start sleeping like a baby with these secrets to better shut-eye.
“This is number one—most of us have this reflex where our cellphone has to be within arm's length, even when we go to bed," says Raj Dasgupta, MD, sleep expert and assistant professor of clinical medicine at Keck School of Medicine of University of Southern California. "We need to break that habit.” Studies have shown that the blue light generated by electronic devices can delay the onset of sleep. Turn your phone on silent and keep it on a dresser or far end of the bedside table so you’re not tempted to text, check one last email, or get lost in social media.
Tossing and turning all night never feels good—and most Americans are all too familiar with it. An estimated 164 million people struggle with sleep at least once a week, according to a 2016 survey from Consumer Reports. Insomnia can do worse than just tire you out the next day. If you're suffering from chronic lack of sleep, it can take a toll on your overall health.
Ongoing sleep deficiency can lower your immune system, making it harder for your body to fight infections. It can trigger mood changes like irritability, depression, and anxiety. And studies have linked insufficient sleep to weight gain; increased risk of developing heart disease, high blood pressure, and type 2 diabetes; and even shorter life expectancy.
In the same vein, good sleep habits promote everything from memory (your brain needs rest to form new neural pathways to learn and retain information) to good mental health (you’re better able to regulate emotions, solve problems, and make decisions when you’re rested) to hormone regulation and healing.
While some may turn to prescription sleeping pills to catch some zzzs, others are wary of side effects, which include dizziness, headaches, and allergic reactions, as well as a possible increased risk of dementia. That's why we asked sleep experts to share their go-to insomnia hacks to find out the best ways to nod off at night.
But remember: It's important to talk with your doctors about consistent sleep problems. You should also let them know if you're taking any type of sleep aid, natural or otherwise, to ensure there isn't a potential risk with existing health conditions or other medications you're taking, says clinical sleep educator Terry Cralle, RN. "Like all drugs, natural sleep remedies can have side effects and risks. I think it's good to get information about them and then discuss it with a healthcare provider."
Put away technology
Get out of bed
Abide by Dr. Dasgupta’s 20-minute rule: If you can’t fall asleep within 20 minutes, leave your bed and do something non-stimulating in another room. “Read a real book—not an e-book—and avoid anything that may cause you stress or aggravation, which further prevents sleep,” he says. Once you feel drowsy, crawl back into bed.
Try bedtime yoga
Yoga relaxes your body and mind, making it perfectly primed for sleep. Rachel Salas, MD, associate professor of neurology at Johns Hopkins School of Medicine, suggests simple poses that allow you to focus on your breathing and releasing the tension of the day. Try sitting cross-legged and bending all the way forward, reaching your arms out straight in front of you with your head facing the ground. (Or ease into slumber with these 9 relaxing stretches you can do right in bed.)
Try this yoga routine for a better night's sleep:
Work out at least a few times a week
Regular exercise will go a long way toward improving your sleep, Cralle says. Finding the perfect time in your day where a workout won’t hinder your sleep is crucial—some people have no problem falling asleep after an evening workout, but others may need to hit the gym first thing in the morning. The key is working out at least several times a week, whether it’s a 10-minute walk, a yoga class, or a sweaty weight-lifting session.
“I don’t want people to rule out exercise. I find way too many people do,” Cralle says. “For a lot of people, evening exercise is okay and doesn’t interfere with sleep. It’s trial-and-error. I urge people to find their sweet spot and practice it.”
Avoid binge-watching TV
It might seem like a good idea to doze off to your favorite sitcom, but research now shows it’s quite the opposite. A recent study in the Journal of Clinical Sleep Medicinefound that young adults who watched multiple consecutive episodes of the same television show were 98% more likely to have poor sleep quality and reported experiencing more insomnia symptoms and next-day fatigue than those who didn’t binge-watch. Turns out, binge-watching actually caused them to be more cognitively aroused—exactly how you don’t want your brain to work right before bed. “Turn off the program after one episode and choose shows that won’t stimulate you,” says Dr. Dasgupta.
Create a pre-sleep routine
Insomnia sufferers may find relief by engaging in a “power-down hour” right before bed, says Michael J. Breus, PhD, a clinical psychologist, diplomat of the American Board of Sleep Medicine, and fellow of the American Academy of Sleep Medicine. “One hour before lights out, chop it into three 20-minute segments of activity,” he says.
“Most sleep problems are related to stress, and dealing with stress is really important," says Frank Lipman, MD. "I usually recommend some type of meditation practice or breathing technique." Spend 20 minutes doing something you enjoy (non-stimulating, of course), take 20 minutes for your hygiene routine, and use the last 20 minutes to employ a relaxation technique that works for you, such as meditation or yoga.
Do mental math
“If you’re up at 3 a.m., it’s usually because of your brain. Insomnia is often caused by a cognitive component such as depression or anxiety,” says Breus. Mute your mind by counting backward from 300 by 3’s. “It’s so mathematically complicated that you can’t think about anything else, and so boring that you fall asleep,” he says.
Build a sleep sanctuary
Your bedroom environment plays a big part in how well you fall and stay asleep. Too many people forget to optimize their sleep environment, and it has a real detrimental effect on their rest, says Cralle. Things to keep in mind: "How old is your mattress, what's the temperature like in your room, and is it really dark at night? We really need that darkness to get the melatonin going," Cralle says.
Leave the distractions at the door and create a bedtime ritual for yourself: darken the shades, take a hot bath, and, most importantly, set a media curfew for yourself so you're not laying in bed looking at your phone for an hour. "Turn off all the screens and sit with a cup of tea or a notebook in dim light," she suggests. Training your body to wind down at the same time every night will help your inner biological clock know when to sleep, and you'll wake up feeling much more refreshed the next day.
Talk to your doc about melatonin
The hormone melatonin, which is produced in the brain’s pineal gland, controls your body’s circadian rhythm, or internal biological clock. Your body naturally produces melatonin in the evening as sunlight fades away, which is why you begin to feel drowsy, explains the National Sleep Foundation.
As a dietary supplement, melatonin is meant to help people who have trouble maintaining a regular sleep pattern. But taking the proper dosage is crucial, says Deirdre Conroy, PhD, a sleep psychologist and health coach at Happy Healthy Rested.
Before you pop any pills, talk to your doctor. Your MD will want to work with you to figure out the best melatonin dosage for you, and the length of time you should take the supplement. Melatonin supplements appear to be safe in the short term, but less is known about their long-term safety.
Stick to a sleep schedule
Maintaining a regular bedtime and wake time all seven days of the week is important for quality slumber (yes, even on the weekend!). “People stay out late on Friday night after a long week, then sleep in the next morning, which carries over to Sunday; then you have Sunday night insomnia, which sets you up for sleep debt during the week, and it becomes a cycle,” says Dr. Dasgupta.
Have a tryptophan-rich snack
Certain protein-rich foods like milk, eggs, peanuts, and soy contain an amino acid called tryptophan that causes sleepiness, says Alissa Rumsey, MS, RD, founder of Alissa Rumsey Nutrition and Wellness. For best results, combine these foods with a source of carbohydrates, which help more tryptophan enter the brain. Some recommendations: roasted soybeans, peanuts, sunflower seeds, cheddar cheese, canned tuna, and pistachios. You don't need much: "Even smaller snacks can provide a tryptophan dose that studies have shown to be significant in helping with sleep," Rumsey says.
Eat more magnesium-rich foods
Some small studies have suggested that magnesium can help with insomnia, but the research isn’t conclusive. One study found that while total sleep time didn’t change significantly for participants receiving magnesium supplements, there was improvement in the participants' Insomnia Severity Index score, which measures the nature, severity, and impact of insomnia in adults, as well as improvement in sleep onset latency (the length of time that it takes to fall asleep), sleep efficiency, early morning awakening, and more.
Another study found that the mineral helps decrease cortisol, the “stress hormone” that can keep you up at night. Dr. Lipman says he recommends magnesium to insomnia patients because it calms down the nervous system. But because the evidence around magnesium as a sleep aid is sparse, you might consider incorporating more magnesium into your diet rather than spending money on a supplement. It's found in quinoa, almonds, spinach, pumpkin seeds, peanuts, black beans, and brown rice.
Sleep with a pet (but not in the bed)
Sleeping with Fido isn’t so bad, according to a new Mayo Clinic study that found people who had a dog in the bedroom slept better than those who didn’t. But don’t let your pooch crawl under the covers: Participants who snuggled with their pets had poorer sleep quality than those who didn’t. If pet "co-sleeping" sounds like the insomnia cure for you, be sure your furry friend sleeps on the floor or in a pet bed of their own nearby so you both get an undisturbed, restful sleep.
Use earplugs
Muffle outside noises or a snoring bedmate by popping in earplugs. Breus recommends buying ones that have a noise reduction rating of 32, which block out disruptive sounds but still allow you to hear your alarm clock or smoke alarm.
Sip chamomile tea
It makes sense that relaxing with a cup of tea would help you wind down at night, and Cralle says you shouldn't underestimate its soothing power. "I like people to have a nice, relaxing transition from wake to sleep so they don't feel like they need to pop a pill or something," she says. "A cup of chamomile tea at night can be a nice part of that ritual." Chamomile has been used traditionally for treatment of insomnia and anxiety, and it also has anti-inflammatory and anti-bacterial properties. As with many herbal remedies, the science behind it is lacking, but it's definitely worth a try.
One thing experts say you should never drink right before bed? Alcohol. Not only can it trigger heartburn or indigestion (common sleep deterrents), but too many liquids right before bed can also lead to nighttime trips to the bathroom. "It makes you fall asleep, but the downside is multiple awakenings and arousals during the night that make you feel un-refreshed in the morning," Dr. Dasgupta cautions. That doesn't mean you can't have that glass of Merlot at dinner—just make sure you have a few hours of buffer before hitting the hay.
Make an appointment with a therapist
Cognitive behavioral therapy for insomnia (or CBT-I) is shown to be incredibly effective for chronic sleep problems, according to the Mayo Clinic. While sleeping pills and other sleep aids may only treat the symptoms of insomnia, CBT-I helps identify the root of the problem, but it takes time and dedication, with regular visits to a clinician who may give you various sleep assignments to try at home and ask you to keep a sleep diary.
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