Current International COVID-19 Travel Requirements Here
Andrea Drever
By Andrea Drever

Content and Editorial Director


If you feel you don't get enough sleep, you're not alone.

Millions of Americans suffer from chronic sleep disorders. In the short term, a lack of adequate sleep can affect energy levels, judgment, mood, the ability to learn and retain information, and may increase the risk of serious accidents and injury. And studies show that in the long term, chronic sleep deprivation may lead to a host of health problems including obesity, diabetes, cardiovascular disease, and even early mortality.

So, how much sleep do you actually need? And how do you get it?

Though it certainly varies per person, the National Sleep Foundation says that healthy adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development. And people over 65 should get 7 to 8 hours per night. For some of us, getting this much sleep is easier said than done. Here are some tips for getting more of it.

 

1. Exercise

Exercising boosts the effect of our natural sleep hormones, such as melatonin. Just be cognizant of the timing of your workouts. Exercising too close to bedtime can keep you up. A morning workout is ideal, because exposing yourself to bright daylight first thing in the morning will help your natural circadian rhythm (sleep cycle).

2. Watch What You Eat and Drink

Avoid eating a big meal within two to three hours of bedtime. You’ll also want to stay away from wine and chocolate near bedtime. Chocolate contains caffeine, which is a stimulant. And while people think wine makes them sleepy, it can act as a stimulant and disrupt sleep during the night.

3. Get Comfortable

Make sure your bedroom is as comfy as possible. Ideally you want a quiet, dark, cool environment which can promote the onset of sleep.

4. Reserve Your Bed for Sleep and Sex

Don't respond to emails in bed. Avoid watching late-night TV there. The bed needs to be a stimulus for intimacy and sleeping, not stress or distractions.

5. Start a Sleep Ritual

In childhood, perhaps you were tucked in and read a story, and this comforting ritual helped lull you to sleep. Even in adulthood, bedtime rituals can have a similar effect. Drink a glass of warm milk. Take a bath. Or listen to calming music to unwind before bed.

6. De-stress

Daytime worries can bubble to the surface at night. Stress is a stimulus, activating our fight-or-flight hormones that work against sleep. So, give yourself time to wind down before bed. You might even try deep breathing exercises.

7. See a Doctor

An urge to move your legs, snoring, and a burning pain in your stomach, chest, or throat are symptoms of three common sleep disrupters—restless legs syndrome, sleep apnea, and gastroesophageal reflux disease or GERD. If these symptoms are keeping you up at night or making you sleepy during the day, be sure to see your doctor for an evaluation.

Eyeglasses sitting on an open book on an unmade bed.

Can Blue Light Blockers Improve Your Sleep?

Sure, they can protect your eyes. But can blue light-blocking glasses help you sleep more soundly? Here’s what science has to say.

Read More
Honeycomb on a plate, and a bowl filled with an oatmeal mix.

Healthful Honey Oat Treats

Easy, delicious and packed with good ingredients, these no-bake, nearly raw snack balls are a treat.

Read More
Two women sitting across from each other at a table clasping hands in a supportive way.

DUTCH Testing for Hormone Health

A simple, easy-to-complete test that gives unparalleled insight into hormone health seems like a dream; but with the DUTCH test, it’s very much a reality.

Read More
Black electric toothbrush and tube of toothpaste on a counter, and two women holding toothbrushes.

Oral Healthcare Advice From NYC's Top Dentist

Maintain that just-been-to-the-dentist pearly white smile with these pro tips and tricks.

Read More
Barren white cliffs and deep blue water.

The Soothing Ritual of Thalassotherapy

Relaxing, ocean-based therapy that will leave you feeling blissfully grounded.

Read More
and holding a small cocktail with sugar around the rim of the glass.

Cutting Back on Cocktails A Beginner’s Guide

Concerned you might be drinking too much? Even if you don’t plan on becoming a total teetotaler, here are some tips on cutting back.

Read More
Woman looking relaxed and contemplative.

Big Benefits of IV Drip Therapy

Touted as a cure-all for whatever ails you, this simple procedure delivers a dose of fast-acting nutrients and deep hydration. Treatments are safe, effective and popping up in the most unexpected places.

Read More
Photos of a woman wearing jeans, a woman holding a bowl, and a bowl of raspberries with cream and granola.

Superfoods To Eat Every Day

Ramp up energy and vitality by adding these highly nutritious — and delicious — foods to your diet as often as possible.

Read More
Woman in beige outfit sitting on beige bed, seemingly lost in thought.

The Physical Effects of a Broken Heart

We know we feel awful when a relationship ends. But science shows that heartbreak can also have negative — but reversible — physical effects.

Read More

My Bag

Product thumbnail
Product title

Variant title

1

$ 0.00

Your cart is empty

SUBTOTAL

Taxes and shipping calculated at checkout