You lay down in your bed, pull up the covers, close your eyes, and within a few minutes you drift off to sweet slumber. Eight-ish hours later, you gently blink your eyes open, feeling refreshed and ready for the day, right? If this describes your bedtime experience, consider yourself extremely lucky and carry on with your well-rested life. If you can’t remember the last time you experienced that kind of sleep, read on. Though sleep struggles can be highly individual and challenging to solve, there are some common sleep issues that we are able to control to find our way to getting a better night’s sleep more consistently.

Most adults need at least 7 to 8 hours of good quality sleep on a regular schedule each night. Getting enough sleep isn’t only about total hours. The quality of sleep is also important for feeling rested when you wake up. Consistently getting a good night’s sleep is just as critical to overall health as a nutritious diet and regular exercise. Some of the many benefits of regularly getting enough sleep include reduced stress, improved mood, healthier bodyweight, lower risk of serious health problems (heart disease and diabetes), and better ability to focus, so setting out to improve our sleep habits is a worthy pursuit.

Why Can’t I Sleep? There are probably as many reasons we have trouble sleeping as there are people on the planet, but there are certainly some issues that many of us share. Stress, anxiety, pain, alcohol or caffeine consumption, medications, heartburn and eating too close to bedtime are just some of the common reasons our sleep may be disrupted. Add to that pets and children waking up during the night, blue light emitted from devices, noisy traffic, and partners who snore, and it’s a wonder anyone is getting any sleep at all. However, there is hope! With some effort and a bit of determination, we can create healthy sleep habits to improve both the quality and duration of our precious sleep. 

First, you’ll want to identify the most likely causes of your sleep obstacles. You can try keeping a sleep log or journal. You may know good and well exactly what’s keeping you awake (hello snoring partner!), but you may learn more about what prompted a better night’s sleep when you’ve had one if you take the time to keep track for a week or two. Observe and record what you did leading up to bedtime, how well you slept, and how well you felt in the morning. Notice any patterns. What was different about the nights that you slept better? What might have made your sleep better or worse? What might you do differently to make the most of your sleeping hours? I have some ideas for you.

• Block out artificial light. Use room darkening shades or drapes, or try wearing a silk sleep mask.

• Regulate the temperature. Set your thermostat to 60-67°F. Experts say this is the best temperature range for deep sleep. Add an extra blanket or space heater in the colder months. Install a ceiling fan or portable fan in the summer. Make sure your bedding and pajamas are the appropriate weight for the season.

• Go mattress shopping. If your mattress is more than 9-10 years old, or isn’t suited to your preferences, consider an investment in a good mattress. Think about buying a better pillow as well. This can go a long way toward your well-being.

• Create a relaxing mood in your bedroom. Remove any clutter that can cause feelings of unease. Choose a paint color that invokes restfulness. Arrange the furniture in a way that makes you feel comfortable. Associate your bedroom with calm and rest and make it your dream sleep environment.

• Be mindful of your caffeine intake. Research shows that caffeine consumed even 6 hours before bedtime can disrupt your sleep. Limit the number of caffeinated drinks you consume throughout the day, and avoid all caffeine after 3pm. Remember that chocolate also contains caffeine.

• Set a bedtime routine. Go to bed at nearly the same time every night and wake around the same time each morning, even on weekends. Our bodies thrive on a schedule. Even further, make your bedtime routine a pleasant ritual that you look forward to. A hot bath with lavender oil, a relaxing cup of chamomile tea, gentle stretching, yoga or meditation (we offer free livestream meditation every Monday at 8:45pm and 11pm); these are all lovely ways to reduce stress and promote a better night’s sleep.

• Avoid eating meals or large snacks close to bedtime. This is especially important if you suffer from heartburn. Spicy, fatty foods, or any foods that trigger your heartburn should be avoided late in the day. Same goes for alcohol. If you like a glass of wine or a cocktail to unwind in the evening, try limiting it to one glass and enjoy it at least two hours before bedtime.

• Reduce your screen time. Avoid using computers or smartphones, watching TV, or playing video games too close to bedtime. The National Sleep Foundation has found that technology use near bedtime is strongly associated with sleep complaints. Try blue light blocking glasses if needed. You want to signal to your body that it’s time to rest, and all those bright, stimulating lights are not helping.

• Address the noise. If outside noise is frequently keeping you awake at night, consider replacing your windows or adding insulated draperies to reduce the noise. Less expensive options that may work for you are a white noise machine, fan or a simple pair of ear plugs.

If you are still awake after staying in bed for more than 20 minutes, get up. Do something relaxing, like reading, journaling or meditating, until you feel sleepy and try again. 

What About Napping? Your sleep does not always need to come during traditional sleeping hours. Think of naps as an important supplement to your sleep. Short naps can be valuable in fitting in more sleep when you need it. But stick to 20-30 minutes to avoid disrupting your nighttime sleep even further.

Talk to Your Doctor. If you’ve tried many of the techniques listed here with little to no relief, it’s a good idea to talk to your doctor. It’s possible that there is an underlying issue or medication interfering with your sleep. 

If you’ve been dreaming of feeling refreshed and alert after a long restorative sleep, try making some of these small changes until you’ve found the formula that works best for you. It will likely take some trial and error, but creating healthy sleep habits can help you on your way to the sleep you’ve been craving. Sleep well!

A good laugh and a long sleep are the two best cures for anything. –Irish Proverb

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