Why it works: A 2011 national study of more than 2,600 people across the country found that 2.5 hours of moderate-intensity exercise per week-think brisk walking or light biking-is all you need for a good night's rest. I fall asleep quicker and sleep harder when I've done some kind of cardio. Keep naps under 30 minutes to avoid entering deep sleep and waking up tired. Why it works: Consistency is key because your wake-up time sets your body's cycle for the entire day, says Margaret Kay-Stacey, a neurologist and sleep medicine specialist at Northwestern Memorial Hospital in Chicago. If I feel wiped out from waking up so early, I set a timer on my watch and let myself doze for 15 minutes during the day-but 15 minutes only." (If you have trouble waking up in the morning, here are 10 loud alarm clocks that can help.) If I let myself sleep in, I'm not tired enough the next night to sleep at bedtime, and then I can get off cycle for days. "I make a point of waking up at the same time in the morning, no matter how late I was up. But any trick that distracts your brain from thinking about your inability to get to sleep can be helpful, says Daley. Focus your attention elsewhere: Research shows that imagining relaxing scenes can help you sleep. Why it works: Sleep only happens when you let worries go, says Kristin Daley, a sleep specialist in Charlotte, NC. I always fall asleep before I get through the list." "I get into bed and give thanks for my blessings, including small things like my bubble bath. MORE: 10 Reasons You Can't Get A Good Night's Sleep Try one or more of their tricks and rest easy.
Some have always been super snoozers, while others are former insomniacs who discovered a game-changing tactic. We've rounded up secrets from Americans who identify themselves as great sleepers: They nod off without trouble and easily get enough sleep each night. We know everything from poor nighttime habits to certain medications can disturb sleep, but what's the trick to improving it? (Here are 6 sleep problems you experience after 50.) The degree varies from occasional tossing and turning to chronic insomnia, which is difficulty falling or staying asleep at least 3 nights per week for at least 3 months.
It's especially galling if you've already done the obvious-cut out afternoon caffeine, closed the blinds, and put away your screens-and you still can't doze off.Īccording to a 2016 survey, 68% of Americans have trouble sleeping at least once a week. If you're among the 164 million Americans who struggle with sleep, a friendly "Good night!" is cold comfort.
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