Ironically, the tips below are a few that I should have utilized last night as I struggled to fall asleep. Sleep is an important part of our overall health, and when we aren’t getting enough, it can affect multiple aspects of our waking life. If sleep is a struggle for you too, keep reading for some tips to help you get better sleep, starting tonight.

Sleep For Your Health

There are many things we can do to improve our health. The first thing most of us think about is our diet and exercise habits, and those are two important pieces in our overall health. But what about sleep? It’s important because it gives our bodies a chance to rest, recharge, and rebuild.

According to the National Heart, Lung, And Blood Institute, how we feel when we’re awake is a direct result of what happens while we sleep. While we might be asleep, our body is hard at work supporting our brain function and physical health. Inadequate sleep over a long period of time can increase our chances of chronic health problems. Lack of sleep affects our thinking, reactions, work, ability to learn new things, and our mood. But it can also affect your heart, metabolism, hormones, respiratory, and immune systems.

Getting better sleep can lead to so many health benefits, including weight management, reduced stress, better heart health, lower risk of chronic conditions, improved attention and memory, and more. It’s important to remember some sleep disorders can also cause issues. If you’ve been dealing with sleep issues and nothing seems to help, it might be time to talk to your doctor and get testing for things like sleep apnea or insomnia.

How Much Sleep Is Best?

According to the CDC, the amount of recommended sleep varies by age. Obviously, babies need way more than adults do. Even school-age children and teens need slightly more as their bodies continue to grow. Once we reach adulthood (age 18-60), studies show 7 or more hours are recommended. By age 61-64, it seems 7 to 9 hours is ideal, while the recommendation for those over 65 is 7 to 8 hours.

While 7 or more hours would be great for me, that’s not entirely realistic given my work schedule. And I think this is true for many people, whether it’s work schedules, activities, kids, or other demands, we can’t always hit that target goal for sleep. Also, everyone’s body is different, and some people feel better with less sleep. The most important part of sleep might not be about the length of time you’re asleep but about the quality of sleep. Trouble falling asleep and staying asleep can have a major impact on how you feel after waking up.

Better Sleep

How do we get better sleep? Here are some tips that you may have heard before, but it can help to remind ourselves:

• Consistent Sleep And Wake Times – this correlates to our circadian rhythm and can help keep us on a good schedule and our bodies can begin to adapt. This can lead to feeling tired around the same time, leading to better sleep, and hopefully easier waking.
• Reduce Blue Light Exposure At Night – Electronics like our cell phones, tablets, computers, and TVs emit blue light that can disrupt our circadian rhythm and our melatonin levels. Turn off the electronics, or at the very least, use blue light blockers.
• Limit Caffeine Intake – Caffeine can take a while to wear off, so make sure to cut off caffeine well before bedtime.
• Create A Good Sleep Environment – Use blackout curtains to help make the room as dark as possible. Also, set your thermostat so your room stays cool. Having a good mattress, pillows, and sheets or blankets you enjoy can help too.
• Move Your Body – Getting exercise during the day, but not too close to bedtime, can help you get better sleep at night. Plus, it’s another important piece in your overall health.

While all of these tips are a great starting point, what do you do when it’s still hard to fall asleep? Here are some tips and tricks to help get better sleep tonight:

• The Military Sleep Method

  This is a tip I feel like I’ve heard in passing, but didn’t give it much thought. But a couple of weeks ago, I mentioned to one of the trainers at my gym that I don’t get a lot of sleep and sometimes have a hard time falling asleep. He told me to look up the military sleep method. This method was created by the military to help pilots fall asleep faster and get the good quality sleep they need to perform optimally at their jobs. Moment of truth: I did try this method a time or two over the past couple of weeks. I actually turned on a YouTube video that walked me through it, and it did seem to help me fall asleep a little faster than normal. Here’s an explanation of the method:

  @mindbrainbodylab

  If you struggle with falling asleep at night, the military method might just be your secret weapon 🤫 This technique, developed by the US military, helps you relax and unwind quickly so you can drift off to dreamland in no time 🌙 To summarize the military method: release your face, release your shoulders and arms, release and relax your chest and abdomen, relax your legs, and then relax your mind, by counting your breaths and letting the out breath pull stress and anxiety out of you and the in breath bring in relaxation.  #sleepbetter #militarymethod #sweetdreams #stressrelief

  ♬ original sound - Cody | Brain & Trauma Healing

• Yoga Nidra

  I stumbled upon this years ago, and have used it numerous times throughout the years. And honestly, I should be using it way more frequently. Yoga Nidra, also called “yogic sleep,” isn’t necessarily meant to actually make you fall asleep. It’s a relaxation technique that may help you feel just as refreshed as if you’ve gotten a nap. While not intended to make you fall asleep, it is extremely helpful to relax, and I’ve fallen asleep really deeply from it.

   

• Resonance Frequency Breathing

  While I haven’t tried this exact method of breathing, this is one method you can use to regulate your breathing to help relax your body and fall asleep. This is breathing in for a count of 5, and exhaling for a count of 5. It seems easy enough. And focusing on your breathing is never a bad thing, and if it helps you fall asleep, even better!

  @doctorsood

  Have you tried this to help you sleep? 😴 #sleep #sleeptips

  ♬ original sound - DoctorSood, M.D.

• White Noise

  Sometimes certain sounds can relax us. There is also a whole category of music that uses certain frequencies that can relax and help induce sleep. A quick search on your music app or YouTube will uncover a world of options. The key is finding what works for you, whether it’s music or nature sounds like this Rain Sounds video:

• Take A Hot Bath

  This was a recommendation I heard on the Mel Robbins podcast. Unfortunately, I didn’t hear that part of the podcast until this morning… but at least I know for the future!

  @melrobbins

  There’s a reason why your bedtime routine as a kid always started with a bath. 🛀 According to Dr. Gina Poe, accomplished researcher and trained neuroscientist with a PhD in basic sleep, a bath before bed is KEY to getting a great night’s sleep. 😴 In this episode of the melrobbinspodcast, you will hear from Dr. Gina Poe along with 3️⃣ other experts giving you their straight-from-the-lab advice on how to do each of these things in the optimal way and make them a habit you can stick with for life. 🎧 “Pull Yourself Together: The Best Expert Advice to Make You Feel Incredible.” #melrobbins #melrobbinspodcast #bedtimeroutine #expertadvice

  ♬ original sound - Mel Robbins

• Acupressure

  Honestly, this is a new one for me, Although I know acupressure has some benefits, I’d never considered finding acupressure points for sleep. Instead of popping some pills for help sleeping, if I can use some acupressure to help me sleep, I’m definitely willing to give it a try. It can’t hurt, right?

  @thepsychdoctormd

  TRY THIS 👇🏽 I know this looks like im acting, but im NOT. It is honestly incredible that this works as quickly as it does. And maybe i dont get fully into a deep sleep but tricking my brain into shutting up enough that my body gets heavy and slow usually takes me a long time. I feel like finding this “hack” gives me a little reboot option. Im still in disbelief. I feel like I’ve unlocked a superpower and it couldnt have been discovered at a better time. Save this, share this, use this when you need. If you tried it with me, did you feel anything?? #drsasha #adhd #insomnia

  ♬ Find Your Inner Self-Meditation - Red Blue Studio

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