The article is developed in partnership with BetterHelp
You’d be hard-pressed to find someone who hasn’t experienced sleep difficulties from time to
time. Stress about money, jobs, and all the usual suspects can sometimes leave us tossing and
turning for hours. Other times, that second (or third) cup of coffee we drank mid-afternoon to get
us through the work day can come back to bite us at night.
No matter the reason for a poor night’s sleep, it’s important for adults to get at least seven hours
every night. Proper sleep is essential in maintaining physical and mental health. The risk of
many common health conditions, such as high blood pressure, heart disease, and diabetes,
goes up with inadequate sleep.
If you’re having trouble getting proper shut-eye, instituting the following regimen may help
improve your sleep.
1. Compose A Relaxing Bedtime Routine
Better sleep starts well before you lay down your head and close your eyes. You should not consume caffeine for a few hours before your bedtime to avoid any lingering stimulating effects.
Try to put away the phone or tablet for around an hour before bedtime—not only because of the
possibility of reading something stressful but also due to the blue light electronic screens emit
that can disrupt the body’s natural sleep rhythm.
Because stress we hold onto throughout the day can make falling asleep more difficult, do
something relaxing leading up to your bedtime. Reading a book or listening to calming music
can help our brains wind down. Turning down the lights may also help your body transition to
sleep mode. Going to bed with a calm mind is one way to prevent waking up with excessive
anxiety, a condition for which BetterHelp may have a solution if you are unable to manage on
your own.
2. Make Sure Your Bedroom Is Comfortable
Our brains can incorrectly interpret stimuli such as noise and light as threats. It’s more difficult to
sleep when our brains tell us we’re not safe. For this reason, try to keep your bedroom as dark
and quiet as possible, although you may be more comfortable with a white noise machine.
A bedroom that’s too hot may also make sleep harder to come by. For many people, the best sleep occurs in bedrooms with temperatures in the mid-to-upper 60s.
3. Keep A Regular Sleep Schedule
On your off days, you might be tempted to get an extra hour or two of sleep. Unfortunately, not
maintaining a regular sleep/wake schedule can compromise your sleep quality. Our bodies have
natural rhythms that help regulate our appetites, internal temperatures, and sleep habits.
Listening to your body and going to bed when you feel tired at night is one way to respect these
natural rhythms.
If you go to bed at the same time each night, you’ll have a better chance of waking
naturally—no alarms needed. If you find yourself nodding off to sleep on the couch after dinner,
take a light walk or something else that preserves your schedule.
4. Get Active During The Day
Don’t postpone that daily walk or exercise routine too late, though. Physical activity can
stimulate the body and prevent you from relaxing when you go to bed. Instead, try to get active
during the middle of the day. Regular exercise has tons of physical and mental benefits that can
also help improve your sleep quality and quantity.
5. Talk To A Doctor About Persistent Sleep Problems
If you follow all the recommended at-home strategies for better sleep and are still not getting a
full seven hours, you might need to speak with a physician. Many health conditions and various
medications, supplements, and substances can cause poor sleep.
Your doctor may suggest other changes to your daily routine. If those prove fruitful, certain
types of psychotherapy and medications could help you get the sleep you need.
