Can't Sleep? Simple Habits That Help, Backed by Research

If you're lying awake at night, you're far from alone, and stress is often part of the story. Short-term insomnia may be caused by stress or changes in your schedule or environment.² The good news: a few steady habits can help you sleep better.

How much sleep do you need?

Adults ages 18 to 60 need 7 or more hours a night, ages 61 to 64 need 7 to 9 hours, and adults 65 and older need 7 to 8 hours.¹ Not getting enough sleep is linked to health problems including heart disease, high blood pressure, type 2 diabetes and stroke.¹

6 everyday habits that help

1. Keep the same schedule. Go to bed and wake up at the same times every day, including weekends.¹
2. Make your bedroom quiet, relaxing and cool.¹
3. Turn off screens at least 30 minutes before bed.¹
4. Skip big meals right before bedtime.¹
5. Time your caffeine. Avoid it in the afternoon and evening.¹
6. Move every day. Regular exercise and a healthy diet support better sleep.¹

Tricks from sleep therapy (CBT-I)

Cognitive behavioral therapy for insomnia, or CBT-I, is a structured program that helps you change the thoughts and habits that keep you awake.³ A few of its core ideas:

• Use your bed only for sleep and sex.³
• If you can't fall asleep, get up and come back when you feel sleepy.³
• Keep the same wake-up time, even after a bad night, and avoid daytime naps.³

Insomnia can get in the way of your daily activities.² If it's affecting yours, talk with your doctor.

Sources

1. About Sleep, Centers for Disease Control and Prevention
2. Insomnia, National Heart, Lung, and Blood Institute (NIH)
3. Cognitive Behavioral Therapy for Insomnia (CBT-I), Sleep Foundation

General information only. Does not replace advice from your doctor.