Sleep tips: 6 steps to better sleep - Mayo Clinic

1. Stick to a sleep schedule ... Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most ... 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! You'llsoonstartreceivingthelatestMayoClinichealthinformationyourequestedinyourinbox. 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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