If you regularly have trouble getting a full night of rest—whether you struggle to fall asleep, have issues staying asleep, or experience some frustrating combination of both—read on for how to sleep better using these science-backed and expert-approved strategies. If your sleep schedule is currently all over the place, the best way to start working toward a consistent and healthy pattern is to wake up at the same time every single day (yes, Saturday and Sunday, too!). Your body will gradually start to adjust itself and follow suit to get sleepy at the same time every night. RELATED: How to Fix Your Sleep Schedule in Time for Back-to-School If you must use a device at night, Breus recommends using blue blocker glasses to filter out some of your screens’ light waves. Beyond the blue light dilemma, which is still up for debate by many experts, digital gadgets are simply too stimulating for anyone trying to get to sleep. How can you possibly sleep soundly after scrolling through stressful work emails, seeing what everyone’s up to on Instagram, or reeling from a particularly thought-provoking article? If you’re having trouble disconnecting, place your phone and laptop far away from the bed every night, preferably in another room. RELATED: Time for a Digital Declutter: 8 Simple Ways to Cut Screen Time RELATED: Sleep Is Key, But Are You Getting Too Much? Here’s What to Know About Oversleeping RELATED: Here’s What to Do When You Can’t Sleep (and It’s Kind of Counterintuitive) Alcohol is tricky: It helps prompt the mechanism that makes us sleepy at first, but this typically doesn’t last and can disrupt REM sleep and your ability to stay asleep through the night. “Try to stop drinking three hours before bed,” Breus says. “That way it’s out of your system and won’t affect sleep quality.” Caffeine, on the other hand, found in coffee, chocolate, certain teas, and sodas, is a stimulant that can stay in your system for up to eight hours. So even a 4 p.m. latte that seems harmless could contribute to nighttime tossing and turning. RELATED: 5 Reasons Why Drinking Alcohol to Fall Asleep Is Completely Counterproductive Don’t like the static sameness of white noise? Try pink noise—it filters out the high frequencies of white noise and gently moves between lower and higher frequencies to create “warmer” tones which mimic the movement of waves. Spotify and YouTube have tons of playlists ready to help you sleep soundly. RELATED: White Noise, Pink Noise, or Brown Noise—Which Type Is Best for Your Sleep Habits? If you run hot, crack a window or get yourself a bedroom fan. It might even be worth investing in some cooling sheets, PJs, or even a temperature-controlled mattress. Plus, a nice bath or shower is a great way to relax and decompress at the end of a long day. Counterintuitively, you’re supposed to get up and do something relaxing, like reading, journaling, light stretching, or meditating (remember: no phones or TV!). Remaining in bed while anxious about your inability to sleep will only create negative associations between bed and sleep, which can even lead to the vicious cycle of insomnia. Your bed should be a sanctuary for sleep not a trap for tossing and turning. RELATED: 8 Common Sleep Mistakes That Are Costing You Z’s, According to a Sleep Consultant
